FLUFFY
- WARM UP
- WOD
-
Post-WOD
ERGO
- 0:30 Easy Pace Ergo
- 0:30 Push Up to Downdog
- 0:30 Moderate Pace Ergo
- 0:30 Active Samson
- 0:30 Fast Pace Ergo
- 0:30 Standing Straddle Stretch
[AMRAP 8]:
Ergo Calories
Rest 2 Minutes
[AMRAP 8]:
- 1 Rope Climb (15')
- 10 Double Unders
- 1 Rope Climb (15')
- 20 Double Unders
- 1 Rope Climb (15')
- 30 Double Unders
...
Add 10 Double Unders Every Round
Rest 2 Minutes
[8 Minute Window]:
- Establish 5RM Deadlift
Score 1 = Total Ergo Calories
Score 2 = Total Reps
Score 3 = Heaviest Load
COOLDOWN
MOBILITY
1:00 Forearm Stretch
1:00 Pike Stretch
ACCESSORY
4 Sets for Quality
- 12 Single Dumbbell Single Leg Deadlifts
- 1:00 Hollow Hold
- 0:30 Superman Raises