WOD: Sunday, May 20th, 2018 (Burpee Day 106)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Banded Pull aparts – 30 Reps
  • Wall Adductor Stretch – 1:30 Hold


Pre-Game: 4 Rounds

  • 150 Meter Row
  • 5 Sumo Deadlift High pulls
  • 5 Burpees

 

Workout: AMRAP x 20 Minutes

  • 50 Double Unders
  • 30 Switches (35/25)
  • 10 Sumo Deadlift High pulls (75/55)

*Switches can be with a KB or DB

 

Endurance: Assault bike Sprints

  • 4 sets – :30s hard + :30s slow pedal

 

Core: 4 Rounds

  • 10 Deck Squats (25/15)
  • 20 Mountain Climbers