WOD: Friday, May 4th, 2018 (Burpee Day 90)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous movement
  • 1 Minute of High Knees and Butt Kicks – (alt every :15s)
  • 1 Minute of Arm Circles big and small – (alt every :15s)
  • PVC Pass Throughs – 15 Reps
  • Adductor Wall Stretch – 1:30


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 5 Atomic Sit ups (25/15)
  • 5 Thrusters (ascending weights)

 

 Workout: 4 Rounds

  • 500 Meter Run
  • 30 Ab-Mat Sit ups
  • 15 Thrusters (95/65)

 

Cardio Option: 4 Rounds

  • 500 Meter Run
  • 20 GHD Sit ups
  • 300 Meter Run
  • 10 GHD Sit ups

 

Strength: Sled Pushes

  • Empty or loaded sled pushes in the parking lot

 

Core: 5 Rounds

  • 15 GHD sit ups
  • 15 GHD Back extensions