WOD:

1a) 0:00 – 9:00 – 9 minute AMRAP:

1 minute Ski/Bike/Row

10 Alternating Quad Stretch

10 PVC Pipe Pass Throughs

10 Scapula Push Up + Reach For Opposite Foot

Get yourself warm and moving.

1b) 15:00 – 45:00 – 30 minute AMRAP:

50/40 Calories Ski/Bike/Row

40 Box Step-ups 30/24

30 Russian Kettlebell Swings 53/35

20 Push-ups

Scale as needed.

Accessory:

2) Monostructural Conditioning – Outdoor Hike/Walk: 60 minutes

Get outside and get some fresh air. Throw on a weight vest or backpack if you want.

3) Olympic Lifting – Overhead Squat: Establish a 1RM for the Day

Don’t spend more than 20 minutes on this. Taken from the rack.

4) Gymnastics – Freestanding Handstand Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps

Rest 90-120 seconds between sets.

6) Posterior Accessory – Reverse Hyper: 5 sets of 5 w/5 second Negative

Rest 90-120 seconds between sets. Keep the weight light enough you can perform a 5 second negative on each rep.

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