WOD: Wednesday, March 21st, 2018 (Burpee Day 46)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Sumo Inchworm Push ups (5-4-3-2-1)


Pre-Game: 9 Min EMOM

  • Min 1: 10 Shuttle Runs (25ft)
  • Min 2: 5 Sumo DL High Pulls
  • Min 3: :20 Handstand Hold + :03 Negative (:30 Plank + :03 Negative)

 

Workout: For Time

  • Buy In: 100 Switches

-Then-

5 Rounds

  • 10 Sumo Deadlift High Pulls (95/65)
  • 10 Handstand Push ups

-Then-

  • Buy out: 100 Switches

 *Scaled for HSPU = Hand release push ups

 

Skill: Muscle ups

  • Work on the muscle up or muscle up accessory work (sets of ring dips), turnovers, etc.

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations