WOD: Monday, March 26th, 2018 (Burpee Day 51)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Sumo Inchworm Push Ups (5-4-3-2-1)
  • PVC Pass Throughs – 15 Reps

 

Pre-Game: 4 Rounds (10 Minute Cap)

  • Run to Millburn Ave (150 Meter Row)
  • 5 Shoulder to Overhead (ascending weights)
  • 5 Overhead Squats (ascending weights)

 

Workout:

Every 4 Minutes for 3 Rounds

  • 10 Shoulder To Overhead (115/80)
  • Row for Meters (400/300)

-At the 15:00 minute mark-

Every 4 Minutes for 3 Rounds

  • 10 Overhead Squats (115/80)
  • 20 Box Jump Overs (24/20)

CRX:

  • 10 Shoulder 2 Overhead (135/95)
  • 10 Overhead Squats (135/95)

*This is less about your score each round and more about your work capacity*

 

Skill: Muscle ups

  • Working on Ring/Bar Muscle ups and/or muscle up accessory work

 

Core: 4 Rounds

  • 20 Long Sit-ups
  • 20 Superman Rocks