WOD: Wednesday, May 30th, 2018 (Burpee Day 116)

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Warm-up: Group Dynamic

  • Group Jog (down and back) x3
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • Calorie Row/Bike (10/8)
  • 5 Deadlifts (ascending weights)
  • 20 Switches

 

Workout: AMRAP 20 Minutes

  • 400 Meter Run
  • 20 Weighted Box Step ups (24/20) (50/35)
  • 10 Deadlifts (205/125)

 *Step ups can be done with a KB or DB 

*KB (24k/16k)

 

Skill: Rope Climbs

  • Working on locking your feet or legless climbs

 

Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s 6-inch hold