WOD: Wednesday, February 28th, 2018 (Burpee Day 25)

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Warm-up: Group Dynamic

  • Tuck Jumps – 10 Reps
  • Rig Squats + Hold – 10 Reps + 1 Minute hold
  • Pigeon Stretch – 1 Minute Per side


Pre-Game: 3 Rounds

  • 200 Meter Run
  • 10 KB Goblet Squats (16k/12k)
  • 5 Deck Squats (25/15)

 

Workout: 4 Rounds

  • 400 Meter Run
  • 20 Wall Balls (20/14)
  • 10 Burpee Box Jumps (24/20)

CRX:

Wall Balls (30/20)

Burpee Box Jumps (30/24)

 

Skill: Ring/Bar Muscle ups

  • Work on muscle ups/accessory work for the muscle up

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations