WOD: Wednesday, March 31st, 2021 (Burpee Day 59)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs – 10 SLOW Reps (5 per side)
  • Samson Stretch – 1 Minute per side 

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Strength: Front Squats (15 Minutes) 

  • 5 Sets x 2 Reps @90% of 1 Rep Max 

*These are tough heavy doubles, take about 1-1:30 of rest between each

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 

-In remaining time, AMRAP of: 

  • 5 Pull Ups 
  • 10 Single DB Thrusters (50/35)
  • 25 Double Unders 

*DB Thrusters are 5 per side 

*3 Seperate scores, one for each interval

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks