WOD: Thursday, March 25th, 2021 (Burpee Day 53)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of shoulder taps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: Every 5 Minutes x 4 Rounds 

  • 400 Meter Run 
  • 10 Burpee Box Jumps (24”/20”) 

-In remaining time: 

  • Max Power Snatches (115/85) 

*Score is total power snatches completed across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 400 Meter Run 
  • 10 Burpee Box Jumps (24”/20”) 

-In remaining time: 

  • Max Rage Balls (20/15) 

*Score is total rage balls completed across all 4 rounds 

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Skill Work: Double Unders 

  • Beginner: Work on linking double unders together
  • Advanced: EMOM x 5-8 Minutes of 20-30 Reps per minute
  • Elite: EMOM x 5-8 Minutes of 40-60 Reps per minute 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10)
  • 30 DB Side Bends (50/35)