WOD: Tuesday, May 8th, 2018 (Burpee Day 94)

Warm-up: Group Dynamic

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


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 3 Power Cleans (ascending weights)
  • 3 Strict Pull ups / 5 Ring Rows

 

Workout: 5 Rounds

  • 5 Power Cleans (185/115)
  • 10 Pull ups
  • 300 Meter Run

 

Fitness Rx: 5 Rounds 

  • 10 Power Cleans (95/65)
  • 10 Pull ups
  • 300 Meter Run

 

Endurance: Assault Bike Intervals

  • 5 sets – :30 Hard + :30 easy pedal

 

 

Core: 5 Rounds

  • 15 V-Ups
  • 30 Muffin Toppers