WOD: Saturday, February 17th, 2018 (Burpee Day 14)

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps
  • PVC Tempo Overhead Squats – 10 Reps


Pre-Game: 4 Rounds 

  • 250 Meter Row
  • 9 American KB Swings (16k/12k)
  • 3 Overhead Squats (ascending weights)

*Last couple of rounds warm up your muscle ups

 

Workout: 7 Rounds

  • 21 Double Unders
  • 7 Overhead Squats (135/95)
  • 3 Muscle Ups (Bar or Ring)

RX Sub = 7 Dips (Rings or Matador) 

 

Endurance: Assault Bike Tabata

  • :20 on, :10 off x 8 sets

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • :30 Hanging Knee Raise hold