WOD: Saturday, March 17th, 2018 (Burpee Day 42)

Warm-up: Group Dynamic

  • Banded Pull a-parts – 30 Reps
  • Sumo Inchworm Push ups (5-4-3-2-1)
  • Single Leg Lunge stretch – 1 Min per side


Pre-Game: 4 Rounds

  • Calories on Rower/Bike (10/8)
  • 5 Deadlifts (ascending weights)
  • :20 Handstand Hold + :03 Negative

Those doing scaled will complete a :30 Plank + :03 negative

 

Workout: For Time (9 minute Cap)

“Diane”

21-15-9

  • Deadlifts (225/155)
  • Handstand Push ups

INTO

“Heavy Skilled Diane” 

21-15-9

  • Deadlifts (315/205)
  • 50 Ft Handstand Walk

 

Endurance: Tabata Burpees

  • :20s on , :10s off x 8 sets

 

Core: 5 Rounds

  • 10 Atomic Sit ups
  • 20 Hollow Rocks