WOD: Thursday, May 7th, 2020 (Burpee Day 95)

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Warm-up: Group Dynamic

  • Arm Circle Tabata – 2 Minutes
  • :20s Big Forward, :20s small forward, 
  • :20s big backwards and :20s small backwards
  • Samson Stretch – 1 Minute Per side

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Workout: 3 Rounds

  • 400 Meter Run
  • 30 DB/KB Devils Press (15 Per Side)

BARBELL OPTION: 3 Rounds

  • 400 Meter Run
  • 30 Burpee Ground to Overhead (95/65)

*Can be clean and jerk OR Snatch

WORKOUT FLOW:

  • Workout is 3 Rounds of a 400 Meter Run and 30 DB/KB Devils Presses OR 30 Burpee Ground to Overhead w/ barbell. Once 3 rounds have been completed you are done!

EQUIPMENT MODIFICATION:

  • 400 Meter Run – If you have not mapped out a distance to run then run 1 minute away from your start point and 1 minute back. If you do not have the ability to run then sub in 200 High Knees per round. 
  • DB/KB Devils Press – Find an object that allows you to swing from the ground to overhead. This can be a bookbag. 

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Core: 5 Rounds 

  • 15 Long Sit Ups
  • :30s Hollow Hold