WOD: Tuesday, March 8th, 2022 (Burpee Day 37)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 3 Power Snatches (ascending weights) 
  • :10s Chin over Bar OR top of Ring row hold 

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Workout: For Time 

3 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 9 Power Snatches (105/75) 
  • 11 Pull Ups 

-Then-

3 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 18 Alt DB Power Snatches (50/35) 
  • 11 Pull Ups 

*RX+: 5 Bar/Ring Muscle Ups 

*CRX: 6 Power Snatches (135/95) / 5 Bar/Ring Muscle Ups 

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Cardio Option: For Time 

3 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 18 Alt DB Power Snatches (50/35) 
  • 11 Pull Ups 

-Then-

3 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 9 Burpees to a Plate (45) 
  • 11 Pull Ups 

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