WOD: Sunday, April 15th, 2015 (Burpee Day 71)

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Warm-up: Group Dynamic

  • PVC Pass Throughs – 15 Reps
  • PVC Hip Swings – 10 Reps in each direction
  • Samson Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • 150 Meter Row (10/8 Cal Bike)
  • 5 Power Snatches
  • 5 Atomic Sit ups

 

Workout:  AMRAP 18 Minutes

  • 40 Switches
  • 30 Power Snatches (75/55)
  • 20 Toes 2 Bar

 

Strength: Ring Dips

  • Work on getting comfortable with the rings or adding weight to the ring dip

 

Core: 4 Rounds

  • 30 Muffin Toppers
  • :30 Hollow Hold