WOD: Wednesday, March 16th, 2022 (Burpee Day 45)

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Warm-up: Group Dynamic

  • Cat – Camels – 10 SLOW Reps (5 Per position) 
  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Hang Power Cleans (ascending weights)
  • 3 Strict Pull Ups + :10s Dead Hang from Pull up bar 

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Workout: For Time 

  • Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then- 

4 Rounds 

  • 12 Pull Ups 
  • 12 Hang Power Cleans (115/85) 

-Then-

  • Buy Out: 400 Meter Farmers Carry (50/35)(24K/16K) 

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Cardio Option: For Time 

  • Buy In: 400 Meter Farmers Carry (50/35)(24K/16K)

-Then- 

4 Rounds 

  • 12 Pull Ups 
  • 24 American KB Swings (24K/16K)

-Then-

  • Buy Out: 400 Meter Farmers Carry (50/35)(24K/16K) 

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Endurance Work: Assault Bike Tabata 

8 Sets 

  • :20s ON / :10s OFF 

*Goal is max calories across all 8 sets 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches