WOD: Sunday, March 8th, 2020 (Burpee Day 35)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds

  • Run the driveway
  • 3 Strict Press – 3 Push Press – 3 Push Jerks

*ascending weights on all 3 movements

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Workout: For Time

2 Rounds

  • 3 Strict Press (75/55)
  • 6 Push Press (75/55)
  • 9 Push Jerks (75/55)
  • 12 Box Jumps (24”/20”)

-500 Meter Run-

2 Rounds

  • 3 Strict Press (95/65)
  • 6 Push Press (95/65)
  • 9 Push Jerks (95/65)
  • 12 Box Jumps (24”/20”)

-500 Meter Run-

2 Rounds

  • 3 Strict Press (105/75)
  • 6 Push Press (105/75)
  • 9 Push Jerks (105/75)
  • 12 Box Jumps (24”/20”)

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Cardio Option: For Time

2 Rounds

  • 12 American KB Swings (24k/16k)
  • 12 Box Jumps (24”/20”)

-500 Meter Run-

2 Rounds

  • 12 American KB Swings (24k/16k)
  • 12 Box Jumps (24”/20”)

-500 Meter Run-

2 Rounds

  • 12 American KB Swings (24k/16k)
  • 12 Box Jumps (24”/20”)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Muffin Toppers (35/25)