WOD: Monday, March 8th, 2021 (Burpee Day 36)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs – 10 SLOW Reps 
• Couch Stretch – 1 Min per side 

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Strength: Clean (12 – 15 Minutes)

• Build to a heavy single 

*Clean can be power or squat 

*Strength Week Schedule:

• Mondays- Clean (power or squat)
• Wednesdays- Front Squat 
• Fridays- Jerk (Push OR Split) 

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Workout: 4 Intervals (3 Minutes ON / 1 minute OFF)

• 5 Deadlifts (135/95)
• 5 Lateral Pogo Burpees
• 5 Toes 2 Bar 

*Pick up where you leave off after rest period 

*Score is total rounds completed after all 4 intervals 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 minute OFF)

• 5 Russian KB Swings (24k/16k)
• 5 Lateral Pogo Burpees
• 5 Toes 2 Bar 

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Core: 5 Rounds

• 20 Alternating Single Leg V-Ups 
• 20 Bicycle Crunches