WOD: Wednesday, March 2nd, 2022 (Burpee Day 31)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*If you are rope climbing, add in a rep each round 

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Workout: AMRAP x 21 Minutes 

  • 40 Double Unders 
  • 10 Deadlifts (205/135) 
  • 2 Rope Climbs 

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

  • 100 Meter Run 

*Score is total # of Rounds + Reps completed in 21 Min 

*RX+: 2 Rope Climbs to 13ft rope 

*CRX: 2 Legless Rope Climbs 

Rope Climb Modification:

  • 4 Rope Ascents 
  • 6 Strict Pull Ups 

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Cardio Option: AMRAP x 21 Minutes 

  • 40 Double Unders 
  • 20 Russian KB Swings (24K/16K) 
  • 2 Rope Climbs 

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

  • 100 Meter Run 

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • :30s Hollow Hold