WOD: Tuesday, May 29th, 2018 (Burpee Day 115)

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • 1 Minute of High Knees and Butt Kicks (alt every :15s)
  • 1 Minute of Arm Circles big and small (alt every :15s)
  • PVC Pass Throughs – 15 Reps
  • Calf Stretch with wall/rig – 1 Minute Per side


Pre-Game: 4 Rounds

  • Run to Millburn Avenue
  • 3 Power Snatches (ascending weights)
  • 5 Atomic Sit ups (25/15)

 

Workout: For Time

  • Buy In: 500 Meter Run

-Then-

5 Rounds

  • 7 Toes 2 Bar
  • 14 Power Snatches (95/65)

-Then-

  • Buy Out: 500 Meter Run

 

 

Endurance: Assault Bike Intervals

  • 4 Sets – 1 minute of work, :30 of rest

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations