WOD: Tuesday, March 23rd, 2021 (Burpee Day 51)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Cat-Camel – 10 Reps (5 of each)
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights)
  • :15s Hollow Hold 

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Workout: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-Then, In remaining time AMRAP of:

  • 24 Ab-Mat Sit Ups 
  • 12 Deadlifts (205/135)
  • 8 Pull Ups 

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Cardio Option: AMRAP x 22 Minutes 

  • Buy In: Run the Loop 

-Then, In remaining time AMRAP of:

  • 24 Ab-Mat Sit Ups 
  • 12 DBL DB/KB Deadlifts (50/35)(24k/16k)
  • 8 Pull Ups 

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Endurance: Assault Bike Tabata 

8 Sets x :20s ON – :10s OFF 

*Goal is max calories

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Weighted Hollow Hold (15/10)