WOD: Monday, March 2nd, 2020 (Burpee Day 29)

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Strength: Front Squat (15 Minutes)

  • 5 Sets x 1 Rep @90 – 95% of 1 Rep max

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Workout: AMRAP + For Time

Part A

AMRAP x 12 Minutes

  • 200 Meter Run
  • 14 Lunge – Wall Balls (20/14)
  • 7 Power Snatches (75/55)

-Rest 2 Minutes-

Part B

For Time

  • 300 Meter Run
  • 30 Lunge – Wall Balls (20/14)
  • 30 Power Snatches (75/55)

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Cardio Option: AMRAP + For Time

Part A

AMRAP x 12 Minutes

  • 200 Meter Run
  • 14 Lunge – Wall Balls (20/14)
  • 7 American KB Swings (24k/16k)

-Rest 2 Minutes-

Part B

For Time

  • 300 Meter Run
  • 30 Lunge – Wall Balls (20/14)
  • 30 American KB Swings (24k/16k)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Russian Twists (35/25)