WOD: Wednesday, April 4th, 2018 (Burpee Day 60)
Warm-up: Group Dynamic
- Banded Lat pull down – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Sumo Inchworm Push ups (5-4-3-2-1)
Pre-Game: 9 Minute EMOM
- Min 1: 10 Shuttle Runs (25 feet)
- Min 2: 10 Dumbbell Hang Clean and Jerks (ascending weights) 5 per arm
- Min 3: :30 Plank
Workout: 6 Rounds
- 400/300 Meter Row (20/15 Cal Bike)
- 10 Dumbbell Hang Clean and Jerks (50/35)
- 10 Toes 2 Bar
*Hang clean and jerks are 5 each arm, can also be done with a KB (24k/16k)
Skill: Handstand Push ups / Handstand Walks
- Working on kicking up to the wall, hspu modifications, or learning to balance without a wall
Core: 5 Rounds
- 30 Muffin Toppers
- 30 Bicycles
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