April 16, 2022

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

Complete in teams of 2
For time:

50 Burpee Over Dumbbells
— then —
5 rounds each of:
Single Arm Overhead Walking Lunge, 50/35 lbs, 50 ft
50 Double Unders
— then —
50 Burpee Over Dumbbells

Teams of two have a burpee buy in and cash out. The burpee’s can be split up and accumulated between the two teammates. When it comes to the 5 rounds you will alternate rounds with your partner until each partner completes 5 rounds (10 total). One will do the overhead walking lunges and double unders while the other rests. Depending on how your legs are feeling from double unders previously in the week feel free to sub out a bike for roughly a 10 calorie effort. This shouldn’t take you much more than :30-45 seconds to complete.

Posterior Chain Accessory

3 rounds for quality of:
20 L/20 R Banded Lateral Walks
20 L/20 R Banded Monster Walks
20 Banded Glute Bridges

Post Work 1x:
2min per side Pigeon Stretch