WOD: Friday, March 22nd, 2024 (Burpee Day 53)
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Push ups
- PVC Lat/Shoulder Stretch – :30s per side x3
——————————————————————————————————–
Strength: Strict Press (17 Minutes)
- Establish a heavy single
*New Strength Cycle:
- Mondays- Back Squat (1RM)
- Wednesdays- Deadlift (1RM)
- Fridays- Strict Press (1RM)
——————————————————————————————————–
Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)
- 24 Double Unders
- 6 Toes to Bar
- 4 DB Hang Clean and Jerks (50/35) *2 per side
*Pick up where you leave off after the rest period
*Score is total # of rounds + reps completed across all 4 intvs
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.