WOD: Friday, April 13th, 2018 (Burpee Day 69)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Banded Pull A-Parts – 30 Reps
  • Banded Hamstring Stretch – 1 Minute Per side


Pre-Game: 4 Rounds

  • Run to Millburn Avenue
  • 10 American KB Swings (16k/12k)
  • 5 Sumo Deadlift High Pulls (ascending weights)

 

Workout: AMRAP 20 Minutes

  • 300 Meter Run
  • 20 Sumo Deadlift High Pulls (95/65)
  • 10 Bar Over Burpees

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 20 GHD Sit ups
  • 200 Meter Run
  • 10 GHD Sit ups

 

Strength: Bench Press 

  • Work up to a heavy set of 3 Reps

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions