WOD: Bag Over

1 min read

SIXFEET WODs are provided to supplement your training. This is a drop-in workout you can use to shake things up or predicate specific goals. This WOD is built by SIXFEET affiliate ‘Bravo Bravo’.

3 Rounds:

4min 10/20 Assault Bike Tabata
X10 Ball Slams
X20 Kettlebell Swings
X10 Step-up to Dumbbell Press
5min Treadmill Run
X20 Bridge to Dumbbell Floor Press
X20 Russian Twist with Medicine Ball
X20 Rack Dips
X10 Bag Over Bar (place barbell high in squat rack, pick up sand bad off floor, press it over bar and drop)

Bill Dungey is a volunteer firefighter in Ontario, Canada. He is focused on fitness, mindset development and finding training opportunities to help the fire service make things better.

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