"NAPALM" [BENCHMARK]
- WARM UP
- WOD
-
POST-WOD
- 0:20 High Plank Shoulder Taps
- 0:20 Push-up to Downdog
- 0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch)
- 0:20 Mountain Climbers
- 0:20 Active Spiderman
- 0:20 Frog Hop to Squat Hold
- 0:20 Glute Bridges
- 0:20 Glute Bridge Walk Out
- 0:20 Glute Bridge Marching
2 Rounds:
- 10 Bar Muscle-Ups
- 20 Bar-Facing Burpees
- 30 Deadlifts (102/70)
- 40 Wall Balls (9/6)
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Seated Quad Stretch (each side)
AFTER CLASS
AMRAP 5:
3 Unbroken Chest to Ring Pull-ups
3 Unbroken Strict Ring Dips