WOD: Wednesday, April 25th, 2018 (Burpee Day 81)

Warm-up: Group Dynamic

  • Tempo Push ups – 10 SLOW reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

 

Strength: Strict Press (10-12 Minutes)

  • 5 sets x 3 Reps @75% of 1-Rep max

 

Workout: 5 Rounds

  • 10 Hang Power Cleans (135/95)
  • 10 Handstand Push ups
  • 10 Box Jumps (30/24)

HSPU Modification: 10 Hand Release Push ups

 

Endurance: Tabata Switches

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 20 Kick the Ceilings
  • 20 Reach the Ceilings