WOD: Thursday, May 31st, 2018 (Burpee Day 117)

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Warm-up: Group Dynamic

  • PVC Lateral Hop Tabata – 2 Minutes
  • Sumo Inchworm Push Ups (5-4-3-2-1)
  • Samson Stretch – 1 Minute per side


Pre-Game: 4 Rounds

  • 30 Double Unders
  • 5 Thrusters (ascending weights)
  • :20 Plank

 

Workout: 4 Rounds (3 minutes of work/ 3 minutes of rest)

  • Calorie Row/Bike (18/15)
  • 12 Thrusters (95/65)
  • Max Burpees in remaining time

*Score is the number of burpees you get every round

 

Endurance: Double Under Flight Simulator

  • 5-10-15-20-25-30-25-20-15-10-5 Reps
  • Or Work on your double unders

 

Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings