WOD: Tuesday, March 16th, 2021 (Burpee Day 44)

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes
  • :20s bottom of squat hold / :10s of jump squats
  • Banded Shoulder Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike
  • 3 Overhead Squats (ascending weights) 
  • :15s Plank on Hands 

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Workout: 3 Rounds (6 Minutes ON / :90s OFF) 

  • Buy In: 350 Meter Row/ 300 Meter Runner / 900 Meter Bike

-Then, in remaining time AMRAP of:

  • 8 Wall Balls (20/14) 
  • 6 Burpees 
  • 4 Overhead Squats (115/85) 

*3 Total scores, one for each amrap 

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Cardio Option: 3 Rounds (6 Minutes ON / :90s OFF) 

  • Buy In: 350 Meter Row/ 300 Meter Runner / 900 Meter Bike

-Then, in remaining time AMRAP of:

  • 8 Wall Balls (20/14) 
  • 6 Burpees 
  • 8 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Scissor Kicks