WOD: Monday, March 16th, 2020 (Burpee Day 43)

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Squat to Stand – 10 Reps
• Samson Stretch – 1 Minute per side

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Strength: Front Squat (15 – 18 Minutes)

• Build to a new 1 Rep max

*Retest week, go for the PR!

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Workout: For Time

4 Rounds

• 12 Calorie Row/Bike/Runner
• 24 Alternating Front Rack Lunges (75/55)
• 12 Pull Ups

-then-

• Buy Out: 800 Meter Run

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Cardio Option: For Time

4 Rounds

• 12 Calorie Row/Bike/Runner
• 36 Alternating Med-Ball Lunges (20/14)
• 12 Pull Ups

-then-

• Buy Out: 800 Meter Run

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Core: 5 Rounds

• 15 V-Ups
• 30 Bicycle Crunches