WOD: Friday, March 5th, 2021 (Burpee Day 33) *NEW STRENGTH CYCLE STARTS NEXT MONDAY (MARCH 8TH)

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes
  • :20s Bottom of squat hold / :10s of air squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Front Squats (ascending weights)

*Front Squats come from the rack 

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Workout: AMRAP + For Time 

Part A – AMRAP x 10 Minutes 

  • (15/10) Calorie Row/Bike/Runner 
  • 10 Weighted Lunges (50/35)
  • 5 Front Squats (185/125) 

-Rest 2 Minutes –

Part B – For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike
  • 20 Front Squats (185/125)

*CRX: 10 Alternating Pistol Squats 

*Two scores, one for Part A and one for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 10 Minutes 

  • (15/10) Calorie Row/Bike/Runner 
  • 10 Weighted Lunges (50/35)
  • 10 Med-Ball Jump Squats (20/14)

-Rest 2 Minutes –

Part B – For Time 

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike
  • 40 Med-Ball Jump Squats (20/14)

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions