WOD: Sunday, March 1st, 2020 (Burpee Day 28)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Pass Throughs – 15 Reps
• PVC Front rack Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• Run the stairs
• 3 Hang Power Cleans (ascending weights)
• :15s Hanging Knee Raise Hold

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Workout: AMRAP Repeats (:90s Rest B/W)

AMRAP x 9 Minutes

• 300 Meter Run
• 9 Hang Power Cleans (95/65)
• 9 Toes 2 Bar

AMRAP x 7 Minutes

• 200 Meter Run
• 6 Hang Power Cleans (115/85)
• 6 Toes 2 Bar

AMRAP x 5 Minutes

• Run the stairs
• 3 Hang Power Cleans (135/95)
• 3 Toes 2 Bar

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Cardio Option: AMRAP Repeats (:90s Rest B/W)

AMRAP x 9 Minutes

• 300 Meter Run
• 9 Burpee Rage Balls (20/15)
• 9 Toes 2 Bar

AMRAP x 7 Minutes

• 200 Meter Run
• 6 Burpee Rage Balls (20/15)
• 6 Toes 2 Bar

AMRAP x 5 Minutes

• Run the stairs
• 3 Burpee Rage Balls (20/15)
• 3 Toes 2 Bar

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Core: 4 Rounds

• 10 Banded Paloff Presses  
• 10 Banded Rotations