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)