WOD: Friday, March 22nd, 2018 (Burpee Day 48)

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Warm-up: Group Dynamic

  • Banded Lat Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 3 Power Snatches
  • 1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 Air Squats)

 

Workout: AMRAP 18 Minutes

  • 40 Ab Mat sit ups
  • 30 Wall Balls (20/14)
  • 20 Power Snatches (75/55)
  • 10 Pull ups

 

Cardio Option: 4 Rounds

  • 40 Double Unders
  • 20 GHD Sit ups
  • 30 Double Unders
  • 15 GHD Sit ups

 

Strength: Bench Press

  • 5 sets of 8-10 Reps

*Light weight and focus on explosive reps

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions