FURIOUSLY FAST
- WARM UP
- WOD
-
Post-WOD
WARM UP
- 0:30 Ergo Easy Pace
- 0:30 Ergo Moderate Pace
- 0:30 Ergo Fast Pace
- 0:30 Quad Stretch (each side)
ERGO PRACTICE ROUND
1:00 ERGO Test Max Calories (Moderate Intensity)
AMRAP 6:
Max Rounds of "DT" (52/38)
1 Round of "DT":
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie ERGO
*Score = Sum Total Reps For 3 Sets
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (L/R)
ACCESSORY
[For 16:00]
- On the 0:00: 4 Barbell Front Squats
- On the 1:00: 10 Dumbell Z Press