WOD: Sunday, February 24th, 2018 (Burpee Day 22)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • 1 Minute of High knees and Butt Kicks (alternating every :15)
  • 1 Minute of Arm Circles big and small (alternating every :15)
  • Banded Front Rack Stretch – 1 Minute Per side


Pre-Game: 5 Rounds

  • 8 Burpees
  • 4 Sumo Deadlift High Pulls (ascending weights)
  • 4 Power Cleans (ascending weights)
  • 4 Front rack Lunges (ascending weights)

 

Workout: AMRAP 18 Minutes

  • 7 Sumo Deadlift High Pulls (95/65)
  • 7 Power Cleans (95/65)
  • 7 Front Rack Lunges (95/65)

AFTER EVERY ROUND = 21 Ab Mat sit ups

*Lunges are 2 for 1 

 

Skill: Pull Ups/Muscle ups

  • Work on your kip, linking pull ups, chest to bar pull ups, ring and bar muscle ups

 

Core: 5 Rounds

  • 15 Evil Wheels
  • 15 Atomic Sit ups (25/15)