(OTSC) Outdoor Tactical Strength & Conditioning #03
Danny Dietz Birthday WOD

Baseline + Warm up: (Mat Chan + Stretch)
½ Mile Run

Speed & Conditioning Rnd1:
3x rounds, every 2 minutes (1 minute rest between rounds):
200m run down and sprint back up the hill then max rep burpees until time.

Metcon:
5x Rounds
10x Squats with ‘coupons’
5x Overhead Toss w/Sandbag (60#/40#)
10x One Arm KB Snatch (5x each arm)
Sandbag Carry ~200m (AHAFP)
10x Tire Flips

Work Capacity: (RX with 20# vest)
100x double unders or 300 singles
90x step ups
80x flutter kicks (40x each leg)
70x air squats
60x walking lunges (30x each leg)
50x push ups
40x sit ups
30x sandbag cleans & press (#AHAFP)
20x tire flips
10x clapping pushups

Speed & Conditioning Rnd2:
3x Tire Pull Sprint (up the hill)
3x Tire Pull (hand over hand, long distance…)
The next one up in line takes the tire/weight back down the hill to start themselves up.

Finisher: ½ Mile Run or Tractor Pull up hill (big tire)**

Stretch + Hydrate & Fuel