WOD: Wednesday, March 17th, 2021 (Burpee Day 45)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Hamstring Stretch – 1 Minute Per side 

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Strength: Front Squat (15 Minutes)

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

*Focus is on SPEED out of the bottom of your squat

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Workout: For Time 

10 Rounds (25 Minute Cap) 

  • 3 Strict Pull ups
  • 6 Deadlifts (185/125)
  • 9 Air Squats 
  • 100 Meter Run 

*Score is either total time to complete all 10 rounds 

OR rounds completed in 25 minutes 

*CRX: 3 Bar Muscle Ups

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Cardio Option: For Time 

10 Rounds (25 Minute Cap) 

  • 3 Strict Pull ups
  • 6 Rage Balls (20/15)
  • 9 Air Squats 
  • 100 Meter Run 

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Core: 5 Rounds 

  • 20 Weighted reach the ceilings (25/15)
  • 20 Kick the ceilings