SANDRA'S BIRTHDAY WOD - 04-10-20

SANDRA'S BIRTHDAY WOD

Buy In: 73 Taps

4 ROUNDS

10 Burpees

10 KB Swings

47 High Knees

Buy Out: 7 Burpees

Score: Total Time to complete all 4 rounds.

For Sandra's Birthday WOD you will buy in by completing 73 toe taps against the KB or you can change out to single skips, then starting the clock complete 4 rounds 10 Burpees, 10 KB Swings and 47 High Knees. Your score is the time taken to complete all 4 rounds - your buy out is 7 Burpees.... Got to get those Birthday burpees in ;)

Buy In:

Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.   Single Skips with the Skipping Rope, keep your shoulders relaxed and your head neutral.

WOD:

Birthday Burpees - jump or step back the feet perform a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. 

KB Swings, hinge from your hips follow the bell all the way through your legs and back up to shoulder height / eye height with relaxed elbows and drop into the next rep.

High Knees, bend your elbows to 90 degrees with your hands out flat palms facing down and on the spot bounce to bring your knee up to meet your hand one side at a time.

Buy Out:

The remainder of the Birthday Burpees!

ENJOY and HAPPY BIRTHDAY SANDRA!