WOD: Friday, March 29th, 2018 (Burpee Day 55)

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 15 Reps
  • Tuck Jumps – 10 Reps
  • Single leg Glute bridges – 10 SLOW reps per side
  • Couch Stretch – 1 Minute Per side

 

Pre-Game: 4 Rounds

  • 200 Meter Row
  • 5 Back Rack Lunges (EACH)
  • 5 Broad Jumps

 

Workout: 2 Rounds

  • 40 Toes to Bar
  • 40 Box Jumps (24/20)
  • 40 Back Rack Lunges (75/55)
  • 40 Burpees

 *Lunges are 1:1

 

Cardio Option: 4 Rounds

  • Calorie Assault Bike (21/18)
  • 15 GHD Sit ups
  • 9 Calorie Row

 

Strength: Bench Press 

 

  • Working towards a heavy single

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions