"BRIEF RELIEF"
- WARM UP
- WOD
-
POST-WOD
- 0:20 Squat Hold
- 0:20 Alternating Side Lunges
- 0:20 Active Samson
- 0:20 Slow Air Squats
- 0:20 Alternating Quad Stretch
- 0:20 Alternating Cradle Stretch
- 0:30 Lay and Pray
- 0:30 Static Spiderman (0:15 each side)
PART 1: FRONT SQUATS
Build to Heavy Set of 3 Front Squats
*Score = Heaviest Load
PART 2: "BRIEF RELIEF"
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24"/20")
9 Wall Balls (9/6)
Rest 1 Minute Between Rounds
*Score = Sum Total Rounds + Reps (enter all 5 rounds)
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
AMRAP 5:
500 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or Max Rope Climbs
- AMRAP 4:
400 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or Max Rope Climbs
- AMRAP 3:
300 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or Max Rope Climbs
AMRAP 2:
200 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or Max Rope ClimbsAMRAP 1:
100 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or Max Rope Climbs