WOD: Monday, April 23rd, 2018 (Burpee Day 79)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Sumo Inchworm Push ups (5-4-3-2-1)
  • Couch Stretch – 1 Minute per side

 

Strength: Back Squats (10-12 Minutes)

  • 5 sets x 3 Reps @75% of 1-Rep Max

 

Workout: 21-15-9

Shoulder to Overhead 

  • Round of 21: (95/65)
  • Round of 15: (115/85)
  • Round of 9: (135/95)

AFTER EACH ROUND: 400 Meter Run 

 

CRX: Shoulder to Overhead

  • Round of 21: (135/95)
  • Round of 15: (155/105)
  • Round of 9: (185/115)

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 30 Bicycles
  • 30 Flutter Kicks