WOD: Wednesday, March 11th, 2020 (Burpee Day 38)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Jerk (12 – 15 Minutes)

  • 5 Sets x 3 Reps @55% of 1-Rep Max

*Light percentage so focus on drilling in that form for next weeks retest!

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Workout: AMRAP x 21 Minutes

  • Max Calorie Row/Bike/Runner

-Every 3 Minutes (not including start), complete:

  • 25 Double Unders
  • 5 Hang Power Snatches (95/65)

*Score is max calories after 21 minutes

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Cardio Option: AMRAP x 21 Minutes

  • Max Calorie Row/Bike/Runner

-Every 3 Minutes (not including start), complete:

  • 25 Double Unders
  • 10 Rage Balls (20/15)

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Mountain Climbers