WOD: Friday, March 6th, 2020 (Burpee Day 33)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Pass Throughs – 15 Reps
• Pigeon Stretch – 1 Minute per side

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Strength: Clean (15 Minutes)

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

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Workout: AMRAP x 22 Minutes

• 6 Toes 2 Bar
• 12 Overhead Squats (75/55)
• (18/12) Calorie Row/Bike/Runner

-If you complete 4 Rounds, AMRAP changes to:

• 6 Toes 2 Bar
• 12 Alternating Overhead DB Lunges (50/35)
• (18/12) Calorie Row/Bike/Runner

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Cardio Option: AMRAP x 22 Minutes

• 6 Toes 2 Bar
• 24 Med-Ball Jump Squats (20/14)
• (18/12) Calorie Row/Bike/Runner

-If you complete 4 Rounds, AMRAP changes to:

• 6 Toes 2 Bar
• 24 Alternating Med-Ball Lunges (20/14)
• (18/12) Calorie Row/Bike/Runner

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions