10 Knee Hugs
10 Quad Stretch
10 Air Squats
10 meters of Duck Walking
Fitness Level Substitution: Downward Dog Knee Push-ups
Skills / Strength
Skills / Strength Rest Day
Max Reps of Burpees
*For this WOD, if you can, place an object 6″ above your reach and jump at touch the object with both hands for the burpee to count.
Post your total burpees to comments.
Coach’s Tip: I have done this WOD 3 separate times, each with very different approaches. I have gotten just about the same number of reps no matter how I attack this one. Here is what I have tried…1) Sprint the first and last minute and just get as many in between as possible, 2) Go slower and try and just keep moving, and 3) Try and do exactly 18 a minute. #3 was my favorite, but it is hard to guess how many a minute you will be able to maintain. Pick a number you would like to end with and divide by 7;)
400 meter jog (Your legs will need it)
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