WOD: Saturday, March 14th, 2020 (Burpee Day 41)

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high Knees, butt kicks, lateral hops
• Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Power Snatches (ascending weights)
• 5 Jump Squats

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Workout: For Time

2 Rounds

• 8 Power Snatches (95/65)
• 8 Burpee Box Jumps (24”/20”)

-400 Meter Run-

2 Rounds

• 4 Power Snatches (115/85)
• 8 Burpee Box Jumps (24”/20”)

-400 Meter Run-

2 Rounds

• 2 Power Snatches (135/95)
• 8 Burpee Box Jumps (24”/20”)

-400 Meter Run-

*Workout finishes on a 400 Meter Run (3 total)

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Cardio Option: For Time

2 Rounds

• 16 Rage Balls (20/15)
• 8 Burpee Box Jumps (24”/20”)

-400 Meter Run-

2 Rounds

• 12 Rage Balls (20/15)
• 8 Burpee Box Jumps (24”/20”)

-400 Meter Run-

2 Rounds

• 8 Rage Balls (20/15)
• 8 Burpee Box Jumps (24”/20”)

-400 Meter Run-

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Core: 4 Rounds

• 10 Hanging Knee Raises
• 30 Side Crunches