WOD: Wednesday, May 2nd, 2018 (Burpee Day 88)

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Warm-up: Group Dynamic

  • Banded Pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side


Strength: Strict Press (10-12 Minutes)

  • 5 sets x 3 Reps @80% of 1-Rep Max

 

 Workout: For Time

  • 15-12-9-6-3 Clean and Jerks (135/95)
  • 5-4-3-2-1 Rope Climbs
  • B/W Rounds: 300 Meter Run

Rope Climb Sub= Rope Ascents x2 (10-8-6-4-2)

OR Pull ups x3 (15-12-9-6-3) 

 

Skill: Muscle Up

  • Working on bar/Ring Muscle ups, transitions, or accessory work

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Mountain Climbers