WOD: Tuesday, March 30th, 2021 (Burpee Day 58)

Warm-up: Group Dynamic 

• Plank – Push up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of slow “perfect” push ups
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 5 Shoulder to Overhead (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 500 Meter Run 

-then-

2 Rounds 

• 11 Shoulder to Overhead (105/75)
• 11 Bar Over Burpees 
• 11 Toes 2 Bar 

-Into-

• 500 Meter Run 

-then-

2 Rounds 

• 9 Shoulder to Overhead (115/85)
• 9 Bar Over Burpees 
• 9 Toes 2 Bar 

-Into-

• 500 Meter Run 

-then-

2 Rounds 

• 7 Shoulder to Overhead (135/95)
• 7 Bar Over Burpees 
• 7 Toes 2 Bar 

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Cardio Option: For Time 

• 500 Meter Run 

-then-

2 Rounds 

• 11 DB Shoulder to Overhead (50/35) *per side
• 11 Burpees over DB
• 11 Toes 2 Bar 

-Into-

• 500 Meter Run 

-then-

2 Rounds 

• 9 DB Shoulder to Overhead (50/35) *per side
• 9 Burpees over DB
• 9 Toes 2 Bar 

-Into-

• 500 Meter Run 

-then-

2 Rounds 

• 7 DB Shoulder to Overhead (50/35) *per side
• 7 Burpees over DB
• 7 Toes 2 Bar 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold