WOD: Saturday, May 12th, 2018 (Burpee Day 98)

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Banded Pull aparts – 30 Reps
• Couch Stretch – 1 Minute Per side

Pre-Game: 4 Rounds (12 Minute Cap)

• 150 Meter Row
• 3 Squat Cleans (ascending weights)
• 1 Round of Mini Cindy (3 Pull ups/ 6 Push ups / 9 air squats)

Workout: “Chipper” For Time

• 50-40-30-20-10 Switches
• 10-8-6-4-2 Squat Cleans (165/105)
• 5-4-3-2-1 Bar/Ring Muscle ups

Fitness Rx: “Chipper” For Time

• 50-40-30-20-10 Switches
• 20-16-12-8-4 Squat Cleans (95/65)
• 10-8-6-4-2 Ring/Matador Dips

 *You can mix and match Fitness Rx and Regular Rx

Skill: Toes 2 Bar

• Working on linking toes to bar, nailing down kipping motion, or working on strict toes 2 bar

Core: 5 Rounds

• 15 Long Sit ups
• :30 Knee to elbow plank hold (each side)