WOD: Sunday, March 14th, 2021 (Burpee Day 42)

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Air Squats
  • Couch Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds (12 Minute Cap) 

  • 100 Meter Run 
  • 5 Front Squats (ascending weights)
  • :20s Wall Sit 

*Front squats come from the floor

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Workout: For Time

  • Buy In: 800 Meter Run 

-Then-

48 – 36 – 24 – 12 

  • Weighted Switches (50/35) 

12 – 9 – 6 – 3 

  • Front Squats (135/95) 

-Then-

  • Buy Out: 800 Meter Run 

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Cardio Option: For Time

  • Buy In: 800 Meter Run 

-Then-

48 – 36 – 24 – 12 

  • Weighted Switches (50/35) 

24 – 18 – 12 – 6

  • Goblet Squats (50/35)

-Then-

  • Buy Out: 800 Meter Run 

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold