WOD: Sunday, March 6th, 2022 (Burpee Day 35)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause – 10 Reps (5 per side)
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (10/8) Calorie Row / Bike / Runner 
  • 5 Hang Power Cleans (ascending weights) 

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Workout: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner 

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

  • 30 Double Unders 
  • 5 Hang Power Cleans (135/95)

*Score is total number of calories completed 

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Cardio Option: AMRAP x 21 Minutes 

  • Max Calorie Row/Bike/Runner 

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

  • 30 Double Unders 
  • 6 DB Devils Press (50/35)

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Accessory Work: Bench Press 

  • 5 Sets x 5 Reps 

*Increase your weight each set 

*Build to a moderate 5 reps 

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Core: 4 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 KB Pull Throughs (16K/12K)