WOD: Wednesday, March 8th, 2022 (Burpee Day 38)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner 
  • Min 2: 5 Front Squats (ascending weights) 
  • Min 3: 5 Hanging Knee Raises + :10s Hanging Knee Raise Hold

*Front Squats come from the floor

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (12/9) Calorie Row/Bike/Runner 
  • 9 Front Squats (95/65)
  • 9 Toes 2 Bar 

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/6) Calorie Row/Bike/Runner 
  • 6 Front Squats (115/85)
  • 6 Toes 2 Bar 

-Rest :90s-

AMRAP x 5 Minutes 

  • (6/3) Calorie Row/Bike/Runner 
  • 3 Front Squats (135/95)
  • 3 Toes 2 Bar 

*3 Separate scores – one for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (12/9) Calorie Row/Bike/Runner 
  • 9 KB Goblet Squats (24K/16K)
  • 9 Toes 2 Bar 

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/6) Calorie Row/Bike/Runner 
  • 6 KB Goblet Squats (24K/16K)
  • 6 Toes 2 Bar 

-Rest :90s-

AMRAP x 5 Minutes 

  • (6/3) Calorie Row/Bike/Runner 
  • 3 KB Goblet Squats (24K/16K)
  • 3 Toes 2 Bar 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (Per side)