WOD: Wednesday, February 13th, 2018 (Burpee Day 11)

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Warm-up: Group Dynamic

  • Banded Pull Downs – 10 Reps each side
  • Banded Shoulder Rotations – 10 Reps each side
  • Adductor Stretch – 2 minutes


Pre-Game: 4 Rounds

  • 1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 air squats)
  • 3 Thrusters (ascending weights)
  • 5 Deck Squats (25/15)

 

Workout: 5 Rounds

  • 400 Meter Run
  • 12 Pull ups
  • 9 Thrusters (95/65)

CRX: Chest 2 Bar Pull ups

Endurance: Burpee Tabata

  • :20s on, :10s off for 8 sets

 

Core: 5 Rounds

  • 10 Russian Twists
  • 20 Muffin Toppers