WOD: Friday, May 8th, 2020 (Burpee Day 96)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes

• :20s Hold at the bottom of squat – :10s of squats

• Samson Stretch – 1 Minute Per side

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Workout: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

• Lateral Jump Squats over DB/KB

• Ab-Mat Sit Ups

• DB/KB Thrusters (Per side)

BARBELL OPTION: 18 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…

• Lateral Jump Squats over barbell

• Ab-Mat Sit Ups

• Thrusters (115/85)

WORKOUT FLOW:

• Workout is an 18 minute ladder where the reps will increase by 3’s starting with 3. You will start by completing 3 Lateral jump squats over your DB/KB OR your barbell. You will then complete 3 ab-mat sit ups and 3 thrusters with your DB/KB OR barbell. After that you will move on to the round of 6, then 9, and so on until 18 minutes are over.

EQUIPMENT MODIFICATION:

• Ab-Mat Sit Ups – If you do not own an “ab-mat” you can roll up a towl and place it in the void between your lower back and the floor. You are not required to have something there it is purely for comfort.

• DB/KB Thrusters – find any weighted object and use that for the thrusters. You can also complete these with wall balls instead

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Core: 4 Rounds

• 20 Reach the ceilings

• 20 Kick the ceilings