WOD: Thursday, March 18th, 2021 (Burpee Day 46)

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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Pre-Game: 3 Rounds 

• (9/7) Calorie Row/Bike/Runner
• 5 Power Snatches (ascending weights)
• :15s Handstand Hold OR Plank on Hands

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Workout: For Time

• 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

-Into-

3 Rounds 

• 15 Ab-Mat Sit Ups 
• 10 Power Snatches (105/75) 
• 5 Strict Handstand push Ups 

-Then-

• 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

-Into-

3 Rounds 

• 15 Ab-Mat Sit Ups 
• 10 Alternating DB Power Snatches (50/35) 
• 5 Strict Handstand push Ups 

*Strict Handstand Push Up Modification: 10 Hand Release Push Ups 

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Cardio Option: For Time

• 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

-Into-

3 Rounds 

• 15 Ab-Mat Sit Ups 
• 10 Alternating DB Power Snatches (50/35)
• 5 Strict Handstand push Ups 

-Then-

• 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

-Into-

3 Rounds 

• 15 Ab-Mat Sit Ups 
• 10 Alternating DB Power Snatches (50/35) 
• 5 Strict Handstand push Ups 

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Core: 4 Rounds 

• 10 Hanging Knee Raises 
• 20 DB Side Bends (50/35)