WOD: Saturday, April 18th, 2020 (Burpee Day 76)

SPECIAL ZOOM CLASS AT 9:30 TO DO THE SUPPORT YOUR LOCAL BOX FUNDRAISER WORKOUT. ZOOM CODE: 843 734 9309

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Toe Touches – 10 SLOW Reps
• Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: “Support Your Local Box Fundraiser” WOD 3

For Time (20 Minute Time Cap)

• 50 Dumbbell Deadlifts (50/35) x2
• 50 Ab-Mat Sit Ups
• 50 Box Step-Ups (24”/20”)
• 50 Single Arm Dumbbell Thrusters (50/35)

WORKOUT FLOW

• Workout will start with 50 Dumbbell Deadlifts. Once you complete all 50 reps you will move into 50 ab-mat sit ups. Once all ab mat sit ups are completed you will move into 50 box step ups (no weight). Workout will then finish with 50 single arm Dumbbell Thrusters.

EQUIPMENT MODIFICATIONS

• Dumbbell Deadlifts- Find an object that allows you to pick it up off the ground and return it. This can be a basket of laundry, a case of water, a jug of anti-freeze, a bag of potatoes, etc. If you do not have anything available, complete 50 Glute Bridges instead.
• Box Step Ups- Find somewhere to step onto and off of. This could be a stair in your house, a couch, a chair, etc. If you have nowhere to step on to, complete 50 reverse lunges instead.
• Dumbbell Thruster – Find an object like a jug of milk that allows you to squat and press it in one motion.

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Core: 5 Rounds

• 15 V-Ups
• 30 Bicycle Crunches