WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

5 Inchworms

20 Hollow Rocks

5 Burpees

20 Superman Arch-ups

Get your body moving and some blood flowing. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery day and work at an easy-to-moderate pace through the work today.

1b) 10:00 – 40:00 – 20 sets of 1:00 ON/:30 Active Recovery:

Station 1 – Conditioning Machine/Conditioning Machine

Station 2 – Dumbbell Box Step Ups/ Step Ups

Station 3 – Burpees/Squat Thrust

Station 4 – Abmat Sit-ups with Medball/Abmat Sit-ups

For this piece perform the first movement at working or ON pace for 1 minute, the / denotes the movement performed for the 30 second Active Recovery part. There is no passive rest in this, this should be 30 minutes of continual movement.

1c) 40:00 – 45:00 – 5 minute AMRAP:

5/side Kettlebell Windmills

10 Band Pull-Aparts

Not for time, but for quality.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE