WOD: Friday, March 18th, 2022 (Burpee Day 47)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway
  • 5 Overhead Squats (ascending weights) 
  • :20s Med-Ball Wall Sit 

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Workout: For Time 

  • 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

  • 300 Meter Run 
  • 5 Overhead Squats (105/75) 

*Should be able to complete AT LEAST 10 Unbroken Wall balls at a time

*Breaks Include: 

  • Dropping the ball 
  • Resting while still holding the ball 
  • Any stoppage of the wall ball movement 

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Cardio Option: For Time 

  • 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

  • 300 Meter Run 
  • 10 Atomic Sit Ups (25/15) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions