WOD: Friday, April 20th, 2018 (Burpee Day 76)

Posted by & filed under .

Warm-up: Group Dynamic

  • Group Jog (down and back) x 3
  • High Knees (down and back)
  • Butt Kicks (down and back)
  • Frankenstein Walks (down and back)
  • Cal Stretch w/ rig/wall – 1 Minute Per side


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Broad Jumps

 

Workout: 4 Rounds

  • 500 Meter Run
  • 20 Box Jumps (24/20)
  • 15 Toes 2 Bar
  • 10 Sumo Deadlift High Pulls (75/55)

 

 Cardio Option: 4 Rounds

  • 400 Meter Run
  • 20 GHD Sit ups
  • Calorie Row/Bike (20/15)
  • 10 GHD Sit ups

 

Strength: Bench Press + Curls

  • 5 sets of 3 Reps on the bench + 10 DB Curls

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions