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