WOD: Monday, February 12th, 2018 (Burpee Day 9)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Duck Walk (down and back)
  • Inchworms (down and back)
  • Frog Stretch – 2 Minutes


Strength: Front Squats 

  • 4 setx – 2 Reps @90% of 1 Rep Max 

 

Workout: For Time

10-9-8-7-6-5-4-3-2-1 (Reps)

  • Squat Cleans (155/105)
  • B/W Rounds: 8 Bar Over Burpees

 

Endurance: Assault Bike Work

  • 4 sets – 10 Calorie’s as fast as possible
  • Rest 1 Min b/w sets

 

Core: 5 Rounds

  • 15 Evil Wheels
  • :30 Hollow Hold