WOD: Thursday, March 11th, 2021 (Burpee Day 39)

Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Thrusters (ascending weights)
  • 3 Strict Pull Ups 

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Workout: For Time 

2 Rounds 

  • 12 Thrusters (95/65)
  • 12 Pull Ups 

-Then-

  • 500 Meter Med-Ball Carry (20/14)

-Then-

2 Rounds 

  • 9 Thrusters (105/75)
  • 9 Pull Ups

-Then-

  • 500 Meter Med-Ball Carry (20/14)

-Then-

2 Rounds 

  • 6 Thrusters (115/85)
  • 6 Pull Ups 

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Cardio Option: For Time 

2 Rounds 

  • 12 Atomic Sit Ups (25/15)
  • 12 Pull Ups 

-Then-

  • 500 Meter Med-Ball Carry (20/14)

-Then-

2 Rounds 

  • 9 Atomic Sit Ups (25/15)
  • 9 Pull Ups

-Then-

  • 500 Meter Med-Ball Carry (20/14)

-Then-

2 Rounds 

  • 6 Atomic Sit Ups 
  • 6 Pull Ups 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB Side Bends (50/35)