WOD: Sunday, May 6th, 2018 (Burpee Day 92)

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • PVC Hip swings – 10 Reps each direction
  • Calf Stretch w/ Wall – 1 Minute per side


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 5 Hang Squat Cleans (ascending weights)
  • 5 Broad Jumps

 

Workout: AMRAP 20 Minutes

  • 40 Double Unders
  • 20 Box Jumps (24/20)
  • 10 Hang Squat Cleans (95/65)

 

 Endurance: Rowing Sprints

  • 5 sets of 150 meters as fast as possible, rest 1 min b/w

 

Core: 5 Rounds

  • 15 Evil Wheels
  • :30 Hollow Hold