WOD: Tuesday, April 24th, 2018 (Burpee Day 80)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • :20s of High Knees, :20s of Butt Kicks, :20s of PVC Lateral hops
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – 1 Minute


Pre-Game: 4 Rounds

  • Run to Millburn Ave
  • 5 Deadlifts (ascending weights)
  • 5 Strict Pull ups/Ring Rows

 

Workout: AMRAP 20 Minutes

  • 40 Double Unders
  • 20 Deadlifts (155/105)
  • 10 Pull Ups

CRX: AMRAP 20 Minutes

  • 40 Double Unders
  • 20 Deadlifts (185/125)
  • 10 Chest 2 Bar pull ups

 

 Skill: Muscle Ups

  • Work on bar/Ring Muscle ups, swings, turnover accessory, dips, etc

 

Core: 5 Rounds

  • 30 Muffin Toppers
  • :30 Hollow Hold