WOD: Friday, March 12th, 2021 (Burpee Day 40)

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Jerk (15 Minutes)

  • Build to a heavy single push OR split jerk

*If you’ve never done either, use this time to work technique for the next few weeks of percentage work coming up

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Workout: 4 Intervals (1 Minute Stations / :15s Transition)

  • Station1: Max Ab-Mat Sit Ups 
  • Station 2: Max DB/KB Hang Clean and Jerks
  • Station 3: Max Burpees to a plate (45)
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

*Score is an accumulation of reps across all stations, restart at 0 for each new interval (4 total scores)

*Everyone does burpees to a 45 lb plate

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Skill Work: Open Prep

  • Practice any of the skills/movements that were announced for 21.1 !

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions