WOD: Sunday, March 31st, 2018 (Burpee Day 57)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movements
  • 1 Minute of High Knees and Butt kicks (alternate every :15s)
  • 1 Minute of Arm circles big and small (alternate every :15s)
  • Calf stretch on wall – 1 Minute per side


Enduro-Core: 10 Minute AMRAP

  • 200 Meter Run
  • 20 AB-Mat sit ups

 

Workout: Partner WOD (30 Minute Cap)

  • 150 KB Swings (32k/24k)
  • Calories on Rower/Bike (150/120) (one person works at a time)
  • 150 Switches (2:1 Ratio)

*Reps for KB Swings and Switches are (25,20,15,10,5 EACH PERSON)

*Divide Rower/Bike calories as desired 

 

 

Core: 5 Rounds

  • 15 Evil Wheels
  • :30 Hollow Hold