WOD: Wednesday, March 24th, 2021 (Burpee Day 52)

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat Hold – :10s of Air Squats 
  • Pigeon Stretch – 1 Minute Per side  

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Strength: Front Squats (15 Minutes)

  • 5 Sets x 3 Reps @80% of 1 Rep Max 

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Workout: For Time – AMRAP – For Time 

0:00 – 6:00 (5:00 Time Cap)

  • 1000 Meter Row OR 2400 Meter Bike 

From 6:00 – 16:00

10 Min AMRAP

  • 4 Alternating Pistol Squats 
  • 8 DB Hang Clean and Jerks (50/35)
  • 32 Double Unders 

At the 16 minute mark complete:

  • 1000 Meter Row OR 2400 Meter Bike 

*3 Separate scores for today

*Pistol Squat Modification: 8 DB Goblet Squats 

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Core: 5 Rounds 

  • 20 Bicycle Crunches 
  • 20 Alternating Single Leg V-Ups