WOD: Sunday, March 18th, 2018 (Burpee Day 43)

Warm-up: Group Dynamic

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


Pre-Game: 3 Rounds

  • Run to Millburn Ave
  • 10 KB Goblet Squats (16k/12k)
  • 1 Round of Mini Cindy ( 3 pull ups, 6 Push ups, 9 air squats)

 

Workout: For Time (30 Minute Cap)

Buy In: 400 Meter Run

-Then-

5 Rounds

  • 30 Wall Balls (20/14)
  • 15 Pull ups

Buy out: 400 Meter Run

 

Core: 4 Rounds

  • 15 V-Ups
  • 30 Flutter Kicks