WOD: Tuesday, April 17th, 2018 (Burpee Day 73)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Rig Squat Hold – 1 Minute
  • Banded Front Rack Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 10 KB Goblet Squats (16k/12k)
  • 5 Power Cleans (ascending Weights)

 

Workout: 4 Rounds

  • 21 Wall Balls (20/14)
  • 15 Power Cleans (135/95)
  • 9 Bar Over Burpees

B/W Rounds: 300 Meter Run

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations