WOD: Thursday, March 5th, 2020 (Burpee Day 32)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

  • Run the driveway
  • 3 Deadlifts (ascending weights)
  • :20s Wall Sit

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Workout: For Time

  • 800 Meter Run OR 1000 Meter Row
  • 70 Double Unders
  • 50 Ab- Mat Sit Ups
  • 30 Alternating Pistols
  • 15 Deadlifts (225/155)
  • 30 Alternating Pistols
  • 50 Ab-Mat Sit Ups
  • 70 Double Unders
  • 800 Meter Run OR 1000 Meter Row

*Pistol Scale: 2:1 KB Goblet Squats (24k/16k)

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Cardio Option: For Time

  • 800 Meter Run OR 1000 Meter Row
  • 70 Double Unders
  • 50 Ab – Mat Sit Ups
  • 30 Alternating Pistols
  • 30 Russian KB Swings (24k/16k)
  • 30 Alternating Pistols
  • 50 Ab – Mat Sit Ups
  • 75 Double Unders
  • 800 Meter Run OR 1000 Meter Row

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Core: 5 Rounds

  • 30 Bicycle Crunches
  • 30 Side Crunches