WOD: Tuesday, May 1st, 2018 (Burpee Day 87)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Frankenstein Walks (down and back)
  • Duck Walks (down and back)
  • Pigeon Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 10 KB Goblet Squats (16k/12k)
  • 10 American KB Swings (16k/12k)

 

Workout: 4 Rounds (3 Minutes of work/ 2 Minutes of rest)

  • 200 Meter Run
  • 20 Wall Balls (20/14)
  • Max Burpees to target

*Score is amount of burpees to target each round

CRX: 4 Rounds (3 min on/ 2 min off)

  • 300 Meter Run
  • 20 Wall Balls (30/20)
  • Max Burpees to target

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 30 Flutter Kicks
  • 30 Bicycles