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
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