WOD: Monday, May 21st, 2018 (Burpee Day 107)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Rig Squats – 10 SLOW Reps
  • Rig Squat Hold – 1 Minute
  • Couch Stretch – 1 Minute per side


Strength: Back Squat

  • Work up to a one rep max

 

Workout: AMRAP x 15 Minutes

  • 400 Meter Run
  • 12 Shoulder 2 Overhead (95/65)
  • 12 Pull ups

 

CRX: AMRAP x 15 Minutes

  • 400 Meter Run
  • 12 Shoulder 2 Overhead (135/95)
  • 12 Chest 2 Bar Pull ups

 

Core: 5 Rounds

  • 15 Ab – Wheels
  • :30s Hollow Hold