WOD: Friday, March 2nd, 2018 (Burpee Day 27)

Warm-up: Group Dynamic

  • PVC Pass Throughs – 15 Reps
  • PVC Hip Swings – 10 Reps each direction
  • PVC Tempo Overhead Squats – 10 Reps w/ :03 tempo


Pre-Game: 4 Rounds

  • 24 Switches
  • Calories on Row/bike (12/9)
  • 3 Overhead Squats (ascending weights)

 

Workout: 15 Minute Ladder

(3,6,9,12,15,18,21…)

  • Overhead Squats (95/65)
  • Toes 2 Bar

 

Cardio Option: 4 Rounds

  • Row Calories (30/20)
  • 20 GHD Sit ups
  • Assault Bike Calories (15/10)
  • 10 GHD Sit ups

 

Strength: Bench Press

  • Work to a heavy pause single – 2 second pause

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions