WOD: Monday, May 14th, 2018 (Burpee Day 100)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • PVC Pass throughs – 15 Reps
  • Wall adductor stretch – 1:30 hold


Strength: Back Squats

  • 5 sets x 1 Rep @90% of 1-rep max

 

Workout: For Time

10-8-6-4-2 (Reps)

  • Snatches (135/95)

B/w Rounds: 20 Wall balls (20/14) + 200 Meter Run

 

Fitness Rx: For Time

15-12-9-6-3 (reps)

  • Snatches (95/65)

B/w Rounds: 20 Wall Balls (20/14) + 200 meter run 

 *SNATCHES CAN BE SQUAT OR POWER

 

Skill: Muscle ups

  • Working on ring/bar MU, turnovers, accessory work.

 

Core: 5 Rounds

  • 15 V-ups
  • 30 Mountain Climbers