WOD: Sunday, February 18th, 2018 (Burpee Day 15)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x2
  • Frankenstein Walks (down and back)
  • Duck Walks (down and back)
  • Samson Stretch -1 Minute Each side


Pre-Game: 4 Rounds

  • 1 Round of STRICT Mini cindy ( 3 STRICT pull ups, 6 push ups, 9 air squats)
  • 5 Thrusters (ascending weights)
  • 9 Ab Mat sit ups

 

Workout: 15 Minute Ladder 

(3,6,9,12,15,18,21,etc)

 

  • Thrusters (95/65)
  • Burpee Pull ups

 

Skill: Rowing Mechanics

  • work on evenly distributing the power between the lower body and upper body

 

Core: 5 Rounds

  • 10 Atomic Sit ups
  • 20 Superman Rocks