WOD: Friday, March 2nd, 2018 (Burpee Day 27)

Warm-up: Group Dynamic

• PVC Pass Throughs – 15 Reps
• PVC Hip Swings – 10 Reps each direction
• PVC Tempo Overhead Squats – 10 Reps w/ :03 tempo

Pre-Game: 4 Rounds

• 24 Switches
• Calories on Row/bike (12/9)
• 3 Overhead Squats (ascending weights)

Workout: 15 Minute Ladder

(3,6,9,12,15,18,21…)

• Overhead Squats (95/65)
• Toes 2 Bar

Cardio Option: 4 Rounds

• Row Calories (30/20)
• 20 GHD Sit ups
• Assault Bike Calories (15/10)
• 10 GHD Sit ups

Strength: Bench Press

• Work to a heavy pause single – 2 second pause

Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions