WOD: Friday, May 11th, 2018 (Burpee Day 97)

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, :20s of butt kicks, :20s of PVC lateral hops
  • Tempo Push ups – 10 SLOW Reps
  • Samson Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 3 Hang DB Clean and Jerks (ascending weights) *each arm
  • 5 Broad Jumps

 

Workout: 5 Rounds

  •  5 Hang DB Clean and Jerks (50/35) *Right arm
  • 10 Burpee Box Jumps (24/20)
  • 5 Hang DB Clean and Jerks (50/35) *Left arm
  • 400 Meter Run

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 30 GHD sit-ups
  • 20 Calorie Bike/Row
  • 10 Burpees

 

Strength: Bench Press

  • Build to a heavy single

 

Core: 5 Rounds

  • 15 GHD Sit-ups
  • 15 GHD Back extensions