WOD: Thursday, February 8th, 2018 (Burpee day 5)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Frankenstein Walks (down and back)


Pre-Game: 9 Min Emom

 

  •  Min1: 10 Shuttle Runs (25ft)
  • Min 2: 10 American KB Swings (16k/12k)
  • Min 3: 5 Front Squats (ascending weights) *From Floor

 

Workout: 4 Rounds (3 min of Work/ 3 Min of Rest)

  • Calorie Row/Bike (15/12)
  • 12 Bar Over Burpees
  • Max Front Squats (135/95) *From the floor

 

Skill: Pull ups/Bar Muscle ups

  • Work on linking your pull ups or bar muscle ups

 

Core: 4 Rounds

  • 20 Russian Twists
  • 20 Long Sit ups