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