WOD: Thursday, March 29th, 2018 (Burpee Day 54)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Duck Walks (down and back)
  • Inchworm (down and back)
  • Hamstring stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run to Millburn Avenue
  • 10 Atomic Sit ups (25/15)
  • 5 Deadlifts (ascending weights)

 

Workout: 5 Rounds

  • 300 Meter Run
  • 20 Wall Balls (20/14)
  • 10 Deadlifts (225/155)

 

Endurance: Rowing Intervals

  • 5 sets x :30 on, :30 active recovery (slow pull)

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • :30 6 Inch hold