WOD: Thursday, March 3rd, 2022 (Burpee Day 32)

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 2 Rounds 

4 Minute AMRAP

  • 6 Hang Power Snatches (105/75) 
  • 6 Toes 2 Bar 

-Rest 1 Minute- 

4 Minute AMRAP 

  • (12/8) Calorie Row OR Bike 
  • 12 Wall Balls (20/14) 

-Rest 2 Minutes and Repeat- 

*4 Separate scores – one score for each AMRAP 

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Cardio Option: 2 Rounds 

4 Minute AMRAP

  • 12 Rage Balls (20/15) 
  • 6 Toes 2 Bar 

-Rest 1 Minute- 

4 Minute AMRAP 

  • (12/8) Calorie Row OR Bike 
  • 12 Wall Balls (20/14) 

-Rest 2 Minutes and Repeat- 

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Accessory Work: Double Unders 

  • Beginner: Work on linking reps together 
  • Intermediate: 5 Sets of 20-30 Unbroken / rest as needed 
  • Advanced: 5 Sets of 40-50 Unbroken / rest as needed 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s 6 Inch Hold