WOD: Thursday, March 1st, 2018 (Burpee Day 26)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Frankenstein walks (down and back)
  • Samson Stretch – 1 Minute per side


Pre-Game: 9-Minute EMOM

  • Min 1: :20 Handstand Hold/ :30 Plank
  • Min 2: 3 Power Cleans (ascending weight)
  • Min 3: 30 Double Unders

 

Workout: AMRAP 20 Minutes

Buy In: 800 Meter Run

In Remaining Time: As many rounds/reps as possible

  • 3 Power Cleans (185/115)
  • 9 Handstand Push Ups
  • 21 Air Squats

CRX:

  • Power Cleans (225/135)
  • 12 Pistols (1 for 1)

*HSPU SUB = Hand release push ups

**If raining the buy in becomes calories on rower/bike (50/40)

 

Endurance: Tabata Burpees

  • :20s on, :10s off x 8 sets

 

Core: 5 Rounds

  • 15 Evil Wheels
  • 20 Kick the Ceilings