WOD: Tuesday, March 15th, 2022 (Burpee Day 44)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Air squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 6 Jump Squats 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 6 Box Jump Overs (24”/20”)
  • 12 Alt Front Rack Lunges (95/65) 
  • 200 Meter Run 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 20 Box Jump Overs (24”/20”)
  • 20 Alternating Front Rack Lunges (95/65)
  • 200 Meter Run 

*CRX: Part A – 4 Box Jump Overs (30”/24”) / 8 Alt FRL (115/85)

Part B – 200 Run – 12 BJO (30”/24”) – 12 Alt FRL (115/85) – 200 Run

*Two scores – Rounds + Reps for Part A and a time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 6 Box Jump Overs (24”/20”)
  • 12 Alt DB Lunges (50/35) 
  • 200 Meter Run 

-Rest 2 Minutes-

Part B – For Time 

  • 200 Meter Run 
  • 20 Box Jump Overs (24”/20”)
  • 20 Alt DB Lunges (50/35) 
  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 10 Unweighted Hanging Knee Raises