WOD: Friday, March 20th, 2020 (Burpee Day 47)

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Warm Up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Calf Stretch against wall – 1 minute per side
  • Samson Stretch – 1 Minute per side

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Workout: Outdoor Run WOD

3 Rounds (Rest 3 Minutes after each round)

  • 400 Meter Run (hard effort)
  • 100 Meter walk
  • 200 Meter Run (hard effort)
  • 100 Meter walk
  • 100 Meter Sprint

*We’re taking things outside on this beautiful Friday! We will have two “classes” at the Millburn High School track. First one will be at 9 AM and another at 1 PM. If you can’t make those make sure you still get outside and hit this one hard!

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings