WOD: Tuesday, April 10th, 2018 (Burpee Day 66)

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 15 Reps
  • Sumo Inchworm Push ups (5-4-3-2-1)
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

 

  • 200 Meter Row
  • 5 Power Snatches (ascending weights)
  • 5 Broad Jumps

 

Workout: 21-15-9-6-3

  • Calories on Rower/ Bike
  • Power Snatches (115/80)
  • Burpee Box Jumps (24/20)

 

Endurance: Assault Bike Sprints

  • s sets of :10s all out sprint + :50s slow pedal

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations