WOD: Wednesday, March 14th, 2018 (Burpee Day 39)

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Single Leg Glute Bridges – 10 Reps per side
  • Double Leg Glute Bridges – 10 Reps
  • Calf Stretch w/ Wall/Rig – 1 Minute Per side


Strength: Deadlift (10-12 Minutes)

  • 5 sets x 3 Reps @ 70-75% of 1 Rep Max

 *These do not have to be touch and go

 

Workout: “Chipper” For Time

  • 100-80-60-40-20 Double Unders
  • 50-40-30-20-10 Ab Mat Sit ups
  • 10-8-6-4-2 Deadlifts (205/125) 

 

Core: 5 Rounds

  • 20 Russian Twists
  • :30 Superman Hold