WOD: Wednesday, April 18th, 2018 (Burpee Day 74)
Warm-up: Group Dynamic
- Sumo Inchworm Push ups (5-4-3-2-1)
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute Per side
Strength: Strict Press (10-12 Minutes)
- 5 sets x 5 Reps @70% of 1-Rep Max
Workout: AMRAP x3
AMRAP 7 Minutes
- 400 Meter Run (500 meter Row)
- 10 Power Snatches (75/55)
Rest 1 Minute
AMRAP 7 Minutes
- 300 Meter Run (400 Meter Row)
- 10 Hang Power Snatches (95/65)
Rest 1 Minute
AMRAP 7 Minutes
- 200 Meter Run (300 Meter Row)
- 10 Overhead Squats (115/80)
Skill: Double Unders
- Work on linking together reps or just pure volume
Core: 5 Rounds
- 30 Russian Twists
- 15 V-Ups
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