WOD: Thursday, March 15th, 2018 (Burpee Day 40)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Frankenstein Walks (down and back)
  • Wrist stretches – 1 Minute


Pre-Game: 4 Rounds

  • Calories on Rower/Bike (12/9)
  • 3 Hang Power Cleans
  • 3 Shoulder to Overhead

 

Workout: 18 Minute Ladder

(3,6,9,12,15,18,2,etc…)

  • Hang Power Clean and Jerks (105/70)
  • Bar Facing Burpees

 

Endurance: Rowing Intervals

  • 4 sets x :30 max effort + :30 recovery (slow pulls)

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings