WOD: Tuesday, March 9th, 2021 (Burpee Day 37)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of shoulder taps
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 5 Shoulder to Overhead (ascending weights) 
• :20s Wall Sit 

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Workout: 4 Rounds 

• 400 Meter Run 

40 – 30 – 20 – 10 

• 2FOR1 Wall Balls (20/14)

20 – 15 – 10 – 5 

• Shoulder to Overhead (ascending weights) 

Rd of 20: (95/65), Rd of 15: (115/85) 

Rd of 10: (135/95), Rd of 5: (155/105)

*2FOR1 Wall Balls: 1 Med Ball Squat + 1 Wall Balls

*400 Meter Run is to be completed before each round

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Cardio Option: 4 Rounds 

• 400 Meter Run 

40 – 30 – 20 – 10 

• 2FOR1 Wall Balls (20/14)

20 – 15 – 10 – 5 

• Hand Release Push Ups 

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Skill Work: Double Unders

• Beginner: Practice timing and jumping mechanics
• Intermediate: EMOM x 5 Minutes – 20 – 30 Reps 
• Advanced: EMOM x 5 Minutes – 35 – 50 Reps 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• 30 Flutter Kicks