GREAT BALLS OF FIRE
- WARM UP
- WOD
-
Post-WOD
WARM UP
2 Rounds:
- 1:00 Easy Ergo
- 0:30 Hollow Hold
- 0:30 Hollow Rocks
- 0:30 Active Samson
- 0:30 Active Spiderman
- 0:30 Push Up to Downdog
- 0:30 Rocking Adductor Stretch (0:15 each side)
- 0:30 Slow Air Squats
- 0:30 Quad Stretch
MOBILITY
- 1:00 Rig/Rack/Pole Assisted Squat
PART 1:
EMOM8:
Unbroken Strict Ring Dips
*Score = Total Reps
PART 2:
AMRAP 15:
- Calorie Ergo
On the Minute [Starting at 0:00]: - 10 Wall Balls (9/6)
*Score = Total Ergo Calories.
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (L/R)
ACCESSORY
3 Rounds
- 10 Med ball Sit-Ups
- 1:00 Side Plank (each side)
- 1:00 Single Dumbbell/Kettlebell Overhead Hold