WOD: Friday, May 25th, 2018 (Burpee Day 111)

Warm-up: Group Dynamic

• Jumping Jacks – 25 Reps
• Tempo Push ups – 10 Slow Reps
• Chest openers w/ Rig – 1 Minute each side

Pre-Game: 4 Rounds

• Run to Millburn Avenue
• 5 Bench Press (ascending weights)
• 5 Jump Squats

Workout: 4 Rounds (1 minute of work/ :15s of transition)

• Station A: Max Bench Press (115/75)
• Station B: Max Shuttle Runs (25 feet)
• Station C: Max weighted switches (50/35)
• Station D: Max Calorie Bike/Row

*Score is total reps across all four stations each round

Cardio Option: 4 Rounds

• 400 Meter Run
• 40 Double Unders
• 200 Meter Run
• 20 GHD Sit ups

Skill: Handstands

• Work on handstand push ups, handstand walks, or just kicking up to the wall

Core: 5 Rounds

• 15 GHD Sit ups
• 15 GHD Back extensions