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

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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