WOD: Wednesday, March 4th, 2020 (Burpee Day 31)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder stretch – 1 Minute per side

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Strength: Jerk (12 – 15 Minutes)

  • 5 Sets x 1 Rep @90-95% of 1-rep Max

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Workout: 4 Rounds (5 Minute AMRAP / 1 Minute Rest)

  • Buy In: 300 Meter Run

-In remaining time, AMRAP of:

  • 7 Box Jump Overs (24”/20”)
  • 5 Push Press (95/65)
  • 3 Bar Over Burpees

*4 Individual scores, one for each round

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Cardio Option: 4 Rounds (5 Minute AMRAP / 1 Minute Rest)

  • Buy In: 300 Meter Run

-In remaining time, AMRAP of:

  • 7 Box Jump Overs (24”/20”)
  • 5 Rage Balls (20/15)
  • 3 Bar Over Burpees

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Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Plank