WOD: Friday, May 18th, 2018 (Burpee Day 104)

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Warm-up: Group Dynamic

  • Frankenstein Walks (down and back)
  • Duck Walks (down and back)
  • Inchworms (down and back)
  • Pigeon Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Run to Millburn Avenue
  • 5 Hang Power Snatches
  • 5 Broad Jumps

 

Workout: “Chipper” For Time

  • 500-400-300-200-100 Meter Run
  • 25-20-15-10-5 Hang Power Snatches (75/55)
  • 15-12-9-6-3 Box Jumps (24/20)

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 20 GHD sit ups
  • 200 Meter Run
  • 20 Switches

 

Strength: Bench Press + Dumbbell Curls

  • 5 sets – 5 Reps bench press + 10 DB Curls each arm

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions