WOD: Monday, March 14th, 2022 (Burpee Day 43)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner 
• 3 Power Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• Buy In: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

3 – 5 – 7 – 9 – 11 – 13 – 15 

• Power Snatches (105/75) 
• Toes 2 Bar 
• Lateral Pogo Burpees 

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Cardio Option: For Time 

• Buy In: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

6 – 10 – 14 – 18 – 22 – 26 – 30 

• Alt DB Power Snatches (50/35) 

3 – 5 – 7 – 9 – 11 – 13 – 15 

• Toes 2 Bar 
• Lateral Pogo Burpees 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• 30 DB Side Bends (50/35)