WOD: Thursday, March 4th, 2021 (Burpee Day 32) *NEW STRENGTH CYCLE STARTS MONDAY, MARCH 8th*

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups

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Workout: For Time 

3 Rounds 

  • 6 Pull Ups 
  • 9 Power Snatches (105/75) 
  • 12 Bar Over Burpees 

-then-

  • 800 Meter Run

-then-

3 Rounds 

  • 12 Bar Over Burpees 
  • 9 Power Snatches (105/75)
  • 6 Pull Ups 

*Rx+ : 6 Chest 2 Bar Pull Ups

*CRX: 3 Bar Muscle Ups

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Cardio Option: For Time 

3 Rounds 

  • 6 Pull Ups 
  • 9 Atomic Sit Ups (25/15)
  • 12 Bar Over Burpees 

-then-

  • 800 Meter Run

-then-

3 Rounds 

  • 12 Bar Over Burpees 
  • 9 Atomic Sit Ups 
  • 6 Pull Ups 

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Core: 4 Rounds

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations