WOD:

1a) 0:00 – 4:00 – 4 minute AMRAP:

5 D-Ball Pick-up to Bear Hug

10 Air Squats

30 Single-unders

Get a little blood flowing and get yourself ready to breathe! As always, if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery Day and approach at an easy-to-moderate intensity.

1b) 5:00 – 45:00 – Every 8:00 x 5 sets – 7 minute AMRAP/1 minute Rest:

100 Single-unders or 50 Double-unders

75 D-Ball Bear Hug Hold Steps Marching in Place

50 Air Squat

25 Alternating Seated Plate Around the Worlds

Max Calories Ski/Bike/Row

For the D-Ball perform the marches in place, focus on a range of motion standard of lifting your knee high end so it comes in line with your hip. Scale reps across the board as needed if you aren’t getting to the machine. We’re looking for you to have 60 seconds or more on the machine.

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