WOD: Thursday, May 3rd, 2018 (Burpee Day 89)

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Warm-up: Group Dynamic

  • Jumping Jacks – 25 Reps
  • Sumo Inchworm Push ups – (5-4-3-2-1)
  • Banded Hamstring Stretch – 1 Minute per side


Strength: Deadlift (10-12 Minutes)

  • 5 sets x 3 Reps @80% of 1-Rep max

 

 Workout: AMRAP 20 Minutes

  • 400 Meter Run
  • 20 Weighted Lunge steps (50/35)
  • 10 Deadlifts (205/135)

 *KB can be used for Lunges (24k/16k)

 

Endurance: Burpee Tabata 

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 20 Reach the Ceilings
  • 20 Kick the Ceilings