WOD: Thursday, May 17th, 2018 (Burpee Day 103)

Warm-up: Group Dynamic

  • PVC Lateral hop tabata – 2 Minutes
  • Toe Touches – 10 SLOW reps
  • Banded Hamstring Stretch – 1 Minute per side


Strength: Deadlift

  • 5 sets x 1 Rep @90% of 1-rep max

 

Workout: 5 Rounds

  • 15 Bar Over Burpees
  • 12 Deadlifts (205/125)
  • 9 Toes 2 Bar

 

Endurance: Assault bike Tabata 

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 20 Long Sit-ups
  • 20 Superman Rocks