Wednesday September 23rd- Death by Burpees and Box Jumps!!

 

 

 

 

 

The OUR Throwdown is Saturday at 11am on October 3rd!  It is an individual event and it consists of two 7 min workouts.  Get signed up and have some fun getting your sweat on for a GREAT cause.

 

 

 

Wednesday September 23rd- Death by Burpees and Box Jumps!!

 

Pre Work- Superset 3 movements-

a.6x each leg SL KB Deadlift-slow controlled balanced square (16/24kg)

b.6x each leg Alt. arms and legs Supermans-controlled reach squeeze

c.15x Russian KB Swings- posterior chain focus (16/24kg)

 

WOD- Death by Burpees and Box Jumps

**Every min on the min complete 3x burpees in a row then 3x Box Jumps, each round burpee reps stay at 3x and box jump reps go up by 2’s ex: 3, 5, 7, 9…**

3x Burpees + 3x Box Jumps ( 20/24”)

3x Burpees + 5x Box Jumps

3x Burpees + 7x Box Jumps

Score= Total rounds + reps.