WOD: Sunday, May 13th, 2018 (Burpee Day 99)

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Warm-up: Group Dynamic

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


Pre-Game: 4 Rounds (with your partner)

  • Calorie Row/Bike (10/8)
  • 5 Deadlifts (ascending weights)
  • :20s Plank

 

Workout: Partner WOD – For Time

  • 150 Ab-Mat sit ups
  • 100 Deadlifts (115/85)
  • 50 Calorie Row/Bike
  • 100 Deadlifts (115/85)
  • 150 Ab-Mat sit ups

*Reps must be split equally among partners, however you see fit

*Cut the reps in half if you are doing it alone

 

Endurance: Running repeats

  • 4 x 400 meter run repeats, rest as needed b/w sets

 

Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings