WOD: Monday, April 2nd, 2018 (Burpee Day 58)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Very SLOW toe touches – 10 Reps
  • Banded Hamstring Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • 150 Meter Row
  • 5 Deadlifts
  • 3 Hang Power Cleans
  • 1 Shoulder to Overhead

*All ascending weights

 

Workout: 5 Rounds “DT with a twist”

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans (155/105)
  • 6 Shoulder to Overhead (155/105)

B/W Rounds: Calories on Rower/Bike (20/15)

 

 Skill: Ring Muscle ups

  • Work on turning over, swinging, and ring dips

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations