WOD: Monday, March 9th, 2020 (Burpee Day 36)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Lat Stretch – 1 Minute per side

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Strength: Front Squat (12 – 15 Minutes)

  • 5 Sets x 5 Reps @ 55% of 1-Rep Max

*Focus on speed out of the bottom

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Workout: Every 5 minutes for 4 rounds

  • 300 meter Run
  • 18 Sumo Deadlift High Pulls (75/55)
  • 9 Pull Ups
  • Max Burpees in the remaining time

*Score is an accumulation of burpees across all

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Cardio Option: Every 5 minutes for 4 rounds

  • 300 meter Run
  • 18 Atomic Sit ups (25/15)
  • 9 Pull Ups
  • Max Burpees in the remaining time

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Core: 5 Rounds

  • 15 Ab-Wheels
  • :30s Hollow Hold