WOD: Wednesday, February 5th, 2020 (Burpee Day 3)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute Per side

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Strength: Clean (12 – 15 Minutes)

  • 5 Sets x 2 Reps @70 – 75% of 1 Rep Max

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Workout: Every 4 Minutes for 5 Rounds

  • 300 Meter Run
  • 20 Ab-Mat Sit Ups
  • 10 Deadlifts (155/105)
  • *Max Strict Handstand Push ups

*Score is an accumulation across all 5 rounds of strict hspu

*HSPU Modification: Max hand release push ups

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Cardio Option: Every 4 Minutes for 5 Rounds

  • 300 Meter Run
  • 20 Ab-Mat Sit Ups
  • 10 Russian KB Swings (24k/16k)
  • *Max Strict Handstand Push ups

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Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15)
  • 20 Kick the Ceilings