WOD: Friday, March 11th, 2022 (Burpee Day 40)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- (9/7) Calorie Row OR Bike
- 5 Sumo Deadlift High Pulls (ascending weights)
- :15s Hollow Hold
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Workout: 2 Rounds
AMRAP x 2 Minutes
- Max Calorie Row OR Bike
-Rest :30s-
AMRAP x 6 Minutes
- 12 Med-Ball Push Press (20/14)
- 6 Sumo Deadlift High Pulls (115/85)
- 12 Ab-Mat Sit Ups
-Rest 2 Minutes-
*4 Total scores:
- One for each set of max cals
- One for each AMRAP
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Cardio Option: 2 Rounds
AMRAP x 2 Minutes
- Max Calorie Row OR Bike
-Rest :30s-
AMRAP x 6 Minutes
- 12 Med-Ball Push Press (20/14)
- 6 Russian KB Swings (24K/16K)
- 12 Ab-Mat Sit Ups
-Rest 2 Minutes-
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Accessory Work: Open 22.3 Prep
Work on any of the movements for 22.3
- Double Unders
- Pull Ups
- Chest 2 Bar Pull Ups
- Bar Muscle Ups
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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