WOD: Sunday, March 7th, 2021 (Burpee Day 35)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (10/8) Calorie Row/Bike/Runner 
  • 5 Thrusters (ascending weights)
  • 5 Broad Jumps 

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Workout: For Time 

21 – 15 – 9 – 6 – 3 

  • Thrusters (95/65)
  • Box Jumps (24”/20”)
  • Calorie Row/Bike/Runner

*21 for all 3, 15 for all 3, etc….

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Cardio Option: For Time 

21 – 15 – 9 – 6 – 3 

  • Atomic Sit Ups (25/15)
  • Box Jumps (24”/20”)
  • Calorie Row/Bike/Runner

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Strength & Accessory: Shoulder Endurance

3 Sets per side 

  • 5 DB/KB Strict Press (per side)
  • -into-
  • :20s Overhead DB/KB Hold (per side)

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Core: 4 Rounds 

  • 20 Reach the ceilings 
  • 20 Kick the ceilings