WOD: Thursday, March 12th, 2020 (Burpee Day 39)

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 (12 Minute Cap)

• Run the driveway
• 3 Clean and Jerks (ascending weights)
• :15s Handstand Hold OR Plank on Hands

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Workout: AMRAP Repeats (2 Minutes Rest B/W)

AMRAP x 8 Minutes

• 200 Meter Run
• 12 Ab-mat Sit Ups
• 6 Clean and Jerks (115/85)
• 3 Strict HSPU

*3 Separate scores, one for each AMRAP

**1 Rep for each 100 m, 2 Reps for the full 200

***HSPU Scale: 2:1 Hand Release Push Ups (6 reps)

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Cardio Option: AMRAP Repeats (2 Minutes Rest B/W)

AMRAP x 8 Minutes

• 200 Meter Run
• 12 Ab-mat Sit Ups
• 12 American KB Swings (24k/16k)
• 3 Strict HSPU

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Core: 4 Rounds

• 20 Reach the ceilings
• 20 Kick the ceilings