WOD: Tuesday, February 27th, 2018 (Burpee Day 24)

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Lat Stretch – 1 Minute
  • Banded Hamstring stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • 200 Meter Row
  • 10 American KB Swings (16k/12k)
  • 5 Deadlifts (ascending weights)

 

Workout: 3 Cycles (2 Rounds per cycle/1 Min rest b/w cycles)

Cycle 1: 2 Rounds

  • 300 Meter Run
  • 12 Pull ups
  • 12 Deadlifts (225/135)

 

Cycle 2: 2 Rounds

  • 300 Meter Run
  • 9 Pull ups
  • 9 Deadlifts (275/165)

 

Cycle 3: 2 Rounds

  • 300 Meter Run
  • 6 Pull ups
  • 6 Deadlifts (315/195)

 

Endurance: Assault Bike Sprints

  • 3 Sets – 15 Calories as fast as possible, rest 1 Minute b/w sets

 

Core: 5 Rounds

  • 15 V-Ups
  • :30 Plank on Hands