WOD: Saturday, March 24th, 2018 (Burpee Day 49)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movements
  • 1 Minute of High knees and Butt Kicks (alternate every :15)
  • 1 Minute of arm circles Big and Small (alternate every :15)
  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute Per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike (10/8)
  • 5 Thrusters (ascending weights)
  • 5 Bar Over Burpees

 

Workout: CrossFit Games Open “18.5”

7 Minute Ladder

(3,6,9,12,15,18,21,etc….)

  • Thrusters (100/65)
  • Chest To Bar pull ups

 

Endurance: Assault Bike Tabata

 

  • :20s on, :10s off x 8 sets

 

Core: 5 Rounds

  • 15 V-Ups
  • 1 Minute Plank