WOD: Saturday, March 7th, 2020 (Burpee Day 34)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Squat Cleans (ascending weights)

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Workout: For Time

  • 200 – 300 – 400 – 300 – 200 Meter Run
  • 20 – 30 – 40 – 30 – 20 Wall Balls (20/14)
  • 10 – 6 – 4 – 6 – 10 Hang Squat Cleans (135/95)

*Workout will go = 200 M Run – 20 WB – 10 HSC, 300-30-6…..

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Cardio Option: For Time

  • 200 – 300 – 400 – 300 – 200 Meter Run
  • 20 – 30 – 40 – 30 – 20 Wall Balls (20/14)
  • 20 – 12 – 8 – 12 – 20 Burpee-Rage Balls (20/15)  

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations