WOD: Tuesday, May 22nd, 2018 (Burpee Day 108)

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Warm-up: Group Dynamic

  • Banded lat pull downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Sumo Inchworm Push ups (5-4-3-2-1)

 


Pre-Game: 4 Rounds

  • Calorie Row/Bike (9/7)
  • 3 Snatches (ascending weights)
  • :20 Handstand Hold OR Plank

 

Workout:  5 Rounds

  • 6 Snatches (135/85)
  • 12 Handstand Push ups
  • 24 Wall Balls (20/14)

 

Fitness Rx: 5 Rounds

  • 10 Snatches (95/65)
  • 15 Hand Release Push ups
  • 20 Wall Balls (20/14)

*Snatches can be squat or power

 

Endurance: Rowing Sprints

  • 5 sets of 15 Calories as fast as possible (rest 1 Min b/w sets)

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations