WOD: Tuesday, March 3rd, 2020 (Burpee Day 30)

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Lat Pull Downs – 10 Reps per side
• Banded Lat Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds

• Run the stairs
• 3 Squat Cleans (ascending weights)
• :10s Chin over bar hold

——————————————————————————————————–

Workout: For Time

3 Rounds

• (15/12) Calorie Row/Bike/Runner
• 12 Pull Ups
• 5 Squat Cleans (135/95)

-Into-

2 Rounds

• (12/9) Calorie Row/Bike/Runner
• 9 Pull Ups
• 3 Squat Cleans (155/105)

-Into-

1 Round

• (9/6) Calorie Row/Bike/Runner
• 6 Pull Ups
• 1 Squat Clean (185/115)

——————————————————————————————————–

Cardio Option: For Time

3 Rounds

• (15/12) Calorie Row/Bike/Runner
• 12 Pull Ups
• 12 Med Ball Squat Cleans (20/14)

-Into-

2 Rounds

• (12/9) Calorie Row/Bike/Runner
• 9 Pull Ups
• 9 Med Ball Squat Cleans (20/14)

-Into-

1 Round

• (9/6) Calorie Row/Bike/Runner
• 6 Pull Ups
• 6 Med Ball Squat Cleans (20/14)

——————————————————————————————————–

Core: 5 Rounds

• 15 V-Ups
• :30s Hollow Hold