WOD: Friday, March 26th, 2021 (Burpee Day 54)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Scap Push Ups – 10 SLOW Reps  
  • Banded Lat/Hip Stretch – 1 Minute per side

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Strength: Jerk (15 Minutes) 

  • 5 Sets x 3 Reps @75-80% of 1 Rep Max 

*Continue to stick to split or push jerk 

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Workout: 18 Minute AMRAP 

  • 18 Alternating Med-Ball Lunges (20/14) 
  • 12 Sumo Deadlift High Pulls (75/55)
  • 6 Handstand Push Ups 

*Every 3 Minutes (not including 0:00) complete:

  • (12/9) Calorie Row/Runner/Bike

*HSPU Modification: 12 Hand Release Push ups/ 6 DB Strict press per side 

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Cardio Option: 18 Minute AMRAP 

  • 18 Alternating Med-Ball Lunges (20/14) 
  • 12 Russian KB Swings (24k/16k)
  • 6 Handstand Push Ups 

*Every 3 Minutes (not including 0:00) complete:

  • (12/9) Calorie Row/Runner/Bike

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions