WOD: Sunday, February 11th, 2018 (Burpee Day 8)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • 1 Minute of high knees and butt kicks (alternate every :15)
  • 1 Minute of arm circles big and small (alternate every :15)
  • Pigeon Stretch – 1 minute each side


Pre-Game: 3 Rounds

  • Calorie Row/Bike (15/12)
  • 10 Push ups
  •  5 Deadlifts (ascending weights)

 

Workout: AMRAP 18 Minutes

  • 40 Double Unders
  • 20 Deadlifts (155/105)
  • 10 American KB Swings (24k/16k)

 

 Skill: Handstand Push Ups

  • Work on kicking up to the wall, doing small sets of quality reps, or strict work

 

Core: 5 Rounds

  • 15 V-Ups
  • :30 Plank