WOD: Friday, March 13th, 2020 (Burpee Day 40)

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Clean (12 – 15 Minutes)

  • 5 Sets x 3 Reps @55% of 1 Rep Max

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Workout: For Time

  • 100 Wall Balls (20/14)
  • 60 Deadlifts (185/115)
  • (40/30) Calorie Row/Bike/Runner

*Partition reps as desired

Examples:

5 Rounds – 20 WB / 12 DL / (8/6) Cal

10 Rounds – 10 WB – 6 DL – Finish with all calories

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Cardio Option: For Time

  • 100 Wall Balls (20/14)
  • 120 Weighted Switches (50/35)
  • (40/30) Calorie Row/Bike/Runner

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back extensions