WOD: Saturday, March 31st, 2018 (Burpee Day 56)

Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side


Pre-Game: 4 Rounds

  • Run to Millburn Avenue
  • 5 Squat Snatches (ascending weights)
  • :20 Handstand Hold / :30 Plank

  

Workout: “Chipper” For Time

  • 500-400-300-200-100 Meter Run
  • 20-16-12-8-4 Handstand Push ups
  • 10-8-6-4-2 Squats Snatches (135/95)

HSPU SUB = Hand release push ups 

 

Skill: Double Unders

  • Mini Flight Simulator (5-35-5)
  • Or spend time working on some double unders

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings