WOD: Thursday, May 24th, 2018 (Burpee Day 110)

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of high knees, :20s of butt kicks, :20s of PVC lat hops
  • Toe Touches – 10 SLOW reps
  • Banded Hamstring Stretch – 1 Minute Per side


Strength: Deadlift (15 Minutes)

Establish a one-rep max

 

Workout: 4 Rounds

  • 300 Meter Run
  • 30 Ab-Mat sit ups
  • 15 Deadlifts (155/105)

 

Endurance: Assault Bike Tabata

  • :20s on, :10s off x 8 sets

 

Core: 4 Rounds

  • 15 V-ups
  • :30s Plank