WOD: Monday, April 16th, 2018 (Burpee Day 72)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • :20s of High Knees, :20s of Butt Kicks, :20s of PVC Lateral Hops
  • Wall Adductor Stretch – 1 Minute


Strength: Back Squat (10-12 Minutes)

  • 5 sets x 5 Reps @70% of 1-Rep Max

 

Workout: 5 Rounds

  • 75 Double Unders
  • 15 Deadlifts (155/105)
  • 10 Strict Handstand Push ups

HSPU Modification = 2x Push ups 

Double under modification = Cal Bike/Row (18/15) 

 

Skill: Muscle ups (Ring/Bar)

  • Transitions, accessory work, volume

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings