WOD: Monday, March 15th, 2021 (Burpee Day 43)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs – 10 SLOW Reps (5 per side)
  • Samson Stretch – 1 Minute Per side 

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Strength: Clean (15 Minutes)

  • 5 Sets x 3 Reps @65-70% of 1 Rep Max 

*Do these as drop singles to work correct pull off the floor 

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Workout: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…..

  • Hang Power Cleans (105/75)
  • Box Jump Overs (24”/20”)
  • Toes 2 Bar 

*Every 3 Minutes (not including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner 

*Score is last full round completed plus any partial reps

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Cardio Option: 18 Minute Ladder 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…..

  • Russian KB Swings (24k/16k)
  • Box Jump Overs (24”/20”)
  • Toes 2 Bar 

*Every 3 Minutes (not including 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • 30 Side Crunches