WOD: Monday, March 23rd, 2020 (Burpee Day 50)

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Warm Up: Group Dynamic

  • High Knees – 1 Minute
  • Toe Touches – 10 SLOW Reps
  • Half Kneeling Hamstring Stretch – 1 Minute per side

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Workout: 5 Rounds (4 Minutes ON / 1 Minute OFF)

  • 5 Single Arm KB/DB Deadlifts
  • 5 Single Arm Hang Power Cleans
  • 5 Burpees Over the DB/KB

*Start with your right side and the switch to your left after one complete round

*Pick up where you left off after your minute of rest

*Score is a running count through all 5 “Rounds”

Equipment Modifications

  • Use a wall ball if you don’t have access to a DB/KB and complete – 5 Med-Ball Deadlifts / 5 Med-Ball Squat Cleans / 5 Burpees
  • If all you have is a barbell than sub in the barbell for the DB/KB movements

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Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Side Crunches