WOD: Saturday, April 21st, 2018 (Burpee Day 77)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • KB Goblet Squat Tabata – 2 Minutes
  • PVC Pass Throughs – 15 Reps


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 3 Thrusters (ascending weights)
  • 1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 air squats)

 

Workout: AMRAP 20 Minutes

  • Buy In: 800 Meter Run

In remaining time, AMRAP of:

  • 9 Thrusters (155/105)
  • 3 Bar/Ring Muscle Ups

 

Fitness RX: AMRAP 20 Minutes

  • Buy In: 800 Meter Run

In remaining time, AMRAP of:

  • 12 Thrusters (95/65)
  • 12 Ring/Matador Dips

 

 

Core: 4 Rounds

  • 15 Long Sit-ups
  • :30 Knee to elbow Plank Hold (each side)