WOD: Tuesday, March 27th, 2018 (Burpee Day 52)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • 1 Minute of High Knees and Butt Kicks (alt every :15)
  • 1 Minute of Arm circles big and small (alt every :15)
  • Tempo Push ups – 10 Reps (:03 tempo)
  • Banded Shoulder Stretch – 1 Minute per side


Strength: Strict Press (10-12 Minutes)

  • Build to a heavy set of 3 Reps

 

Workout: 4 Rounds

  • 400 Meter Run
  • 15 Ring Dips
  • 15 Power Snatches (75/55)

 

CRX: Ring Dips are done out of the top of a Ring Muscle up

 

Endurance: Assault Bike + Burpee Intervals

  • 4 Sets – :10 All out Sprint + 10 Burpees

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations