WOD
PART 1: FRONT SQUAT
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 (20/14)
Rest 1 Minute Between Rounds
*Score = Sum Total Rounds + Reps (enter all 5 rounds)
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 Climbs
AMRAP 1:
100 Meter Ski Erg/Run
Max Distance Handstand Walk/Wall Walks
Or
