WOD: Monday, March 5th, 2018 (Burpee Day 30)

Warm Up: Group Dynamic

• PVC Lateral Hop Tabata – 2 Minutes
• Banded Pull aparts – 30 Reps
• Banded Hamstring Stretch – 1 Minute per side

Pre Game: 4 Rounds

• 200 Meter Row (10 Cal Bike)
• 5 Shoulder 2 Overhead (ascending weight)
• 5 Broad Jumps

Workout: AMRAP 20 Minutes

• 40 Double Unders
• 20 Shoulder 2 Overhead (115/75)
• 10 Box Jump Overs (24/20)

Skill: Ring/Bar Muscle Ups

• We will most likely see these in the open so work on them!

Core: 5 Rounds

• 15 Russian Twists
• :30 Plank