WOD: Sunday, March 22nd, 2020 (Burpee Day 49)

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Warm Up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Squat to Stand – 10 Reps
  • Couch Stretch – 1 Minute per side

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Workout: EMOM x 28 Minutes

  • Min 1- :45s of Max *Box Jump Overs
  • Min 2- :45s of Max *Front Squats
  • Min 3- Max Shuttle Runs (whole minute)
  • Min 4- Rest

7 Rounds of each movement!

For the shuttle runs make sure they are 25 feet from start line to end line!

Equipment Modifications

  • Box Jump Overs- Find a low stool/chair to jump over OR sub in max Broad Jumps
  • Front Squats- Sub in max KB/DB Goblet Squats

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Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s 6 Inch Hold