WOD: Monday, March 22nd, 2021 (Burpee Day 50)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps
• Toe Touches – 10 SLOW Reps 
• Couch Stretch – 1 Minute per side 

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Strength: Clean (15 Minutes)

• 5 Sets x 3 Reps @75 – 80% of 1RM 

*Continue to stick to squat or power from week 1 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 12 Wall Balls (20/14)
• 9 Power Cleans (75/55)
• 6 Alternating Front Rack Lunges (75/55)

-Rest 2 Minutes-

Part B – For Time 

• 20 Wall Balls (20/14)
• 20 Power Cleans (75/55)
• 20 Alternating Front Rack Lunges (75/55)
• 200 Meter Run 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 12 Wall Balls (20/14)
• 9 Russian KB Swings (24k/16k)
• 6 Alternating DB/KB Lunges (24k/16k)

-Rest 2 Minutes-

Part B – For Time 

• 20 Wall Balls (20/14)
• 20 Russian KB Swings (24k/16k)
• 20 Alternating DB/KB Lunges (24k/16k)
• 200 Meter Run 

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Core: 4 Rounds 

• 20 Reach the ceilings (25/15)
• 20 Kick the ceilings