WOD: Friday, April 27th, 2018 (Burpee Day 83)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Bird Dogs – 10 Reps (5 each side)
  • Calf Stretch w/ floor – 1 Minute Per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike (10/8)
  • 5 Power Snatches
  • 20 Switches

 

Workout: 4 Rounds

  • 500 Meter Run/Row (25/20 Cal Bike)
  • 15 Bar Over Burpees
  • 15 Power Snatches (75/55)

 

Cardio Option: 3 Rounds

  • Calorie Row/Bike (25/20)
  • 15 GHD Sit ups
  • 25 Burpees
  • 10 GHD Sit ups 

 

Strength: Bench Press + Pull ups

  • 5 sets of 5 Bench Press + 3-5 Strict pull ups/ring rows

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back Extensions