WOD: Wednesday, May 16th, 2018 (Burpee Day 102)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • PVC Tempo Overhead Squats – 10 SLOW reps
  • Sumo Inchworm Push ups – (5-4-3-2-1)


Strength: Strict Press 

  • 5 sets x 1 Rep @90% of 1-Rep max

 

Workout: AMRAP 18 Minutes

  • 12 Overhead Squats (105/70)
  • 24 Double Unders
  • 12 Pull ups
  • 24 Double Unders

 

Skill: Ring Dip

  • Working on getting comfortable at the top of the rings, kipping, and strict

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations