WOD: Friday, March 16th, 2018 (Burpee Day 41)

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 15 Reps
  • PVC Hip Swings – 10 Reps each direction
  • Samson Stretch – 1 Minute Per side


Pre-Game: 4 Rounds

  • 5 Calorie Assault Bike
  • 5 Broad Jumps
  • 5 Power Snatches

*Use this time to adjust your seat height, especially if you are sharing equipment because of multiple heats

 

Workout: 4 Rounds (1 Minute of work/ :15s of transition)

  • Station 1: Max Power Snatches (75/55)
  • Station 2: Max Box Jump Overs (24/20)
  • Station 3: Max Assault Bike Calories
  • Station 4: Rest

*Score is a running count through all stations each round

 

Cardio Option: 4 Rounds

  • Calorie Row (30/20)
  • 20 GHD Sit ups
  • Calorie Row (15/10)
  • 20 Switches

 

Skill: Open Prep

  • Work on any skill/movement you may be unfamiliar for Saturdays open WOD

 

Strength: Bench Press + Dips

  • 5 sets of 5 bench press + 10 Dips (Ring or matador)

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions