WOD: Monday, April 9th, 2018 (Burpee Day 65)

Posted by & filed under .

Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Rig Squats – 10 Very Slow Reps
  • Rig Squat Hold – 1 Minute


Strength: Back Squat (10-12 Minutes)

  • 5 sets x 5 Reps @65% of 1 Rep Max

 

Workout: For Time

Buy in: 100 Double Unders

-Then-

5 Rounds 

  • 12 Thrusters (96/65)
  • 12 Toes 2 Bar

-Then-

Buy out: 100 Double Unders

 

Skill: Muscle Ups

  • Transitions, accessory work, or volume

 

Core: 4 Rounds

  • 30 Mountain Climbers
  • 30 Bicycles