WOD: Monday, March 7th, 2022 (Burpee Day 36)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Clusters (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time

21 – 15 – 9 

  • Wall Balls (20/14) 

7 – 5 – 3 

  • Clusters (115/85) 

-Then-

  • 800 Meter Run 

-Then-

9 – 15 – 21 

  • Wall Balls (20/14)

3 – 5 – 7 

  • Clusters (115/85) 

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Cardio Option: For Time

21 – 15 – 9 

  • Wall Balls (20/14) 

14 – 10 – 6 

  • Atomic Sit Ups (25/15)

-Then-

  • 800 Meter Run 

-Then-

9 – 15 – 21 

  • Wall Balls (20/14)

6 – 10 – 14 

  • Atomic Sit Ups (25/15)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)