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Our Friends at Flywheel and an Awesome Offer

Posted July 14, 2017 by Dan Epstein & filed under CrossFit Millburn Blog.

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OFFER: First time riders ride FREE and receive an introductory package of 5 classes for $85 with the code “Maelstrom” just create an account atwww.flywheelsports.com and email jresnick@flywheelsports.com to sign up!

Today's WOD

WOD: Friday, May 27th, 2022 (Burpee Day 117)

Warm-up: Group Dynamic

  • Plank – Shoulder tap tabata – 2 Minutes 
  • :20s plank on hands – :10s of SLOW Shoulder Taps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Plank on Hands 

——————————————————————————————————–

Workout: For Time 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 Rounds 

  • 15 Med-Ball Push Press (20/14) 
  • 12 Bar Over Burpees 
  • 9 Sumo Deadlift High Pulls (115/85) 

-Then-

  • Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 Rounds 

  • 15 Med-Ball Push Press (20/14) 
  • 12 Burpees to a plate (25/15)
  • 9 Atomic Sit Ups (25/15)

-Then-

  • Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions
Posted in Workout of the Day | Comments Off on WOD: Friday, May 27th, 2022 (Burpee Day 117)

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