WOD: Saturday, March 19th, 2022 (Burpee Day 48)
Warm-up: Group Dynamic
- Jump Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of jump squats
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row / 100 Meter Runner / 300 Meter Bike
- 3 Squat Cleans (ascending weights)
- 3 Strict Toes 2 Bar OR 5 SLOW Hanging Knee Raises
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Workout: 3 Intervals (6 Min ON / :90s OFF)
- Buy In: 250 Meter Row/ 200 Meter Runner/ 600 Meter Bike
-Then in remaining time AMRAP of:
- 2 Squat Cleans (135/95)
- 4 Box Jumps (24”/20”)
- 6 Toes 2 Bar
*3 Total Scores – Rounds + Reps for each interval
*CRX: 2 Squat Cleans (185/125)
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Cardio Option: 3 Intervals (6 Min ON / :90s OFF)
- Buy In: 250 Meter Row/ 200 Meter Runner/ 600 Meter Bike
-Then in remaining time AMRAP of:
- 6 Med-Ball Squat Cleans (20/14)
- 4 Box Jumps (24”/20”)
- 6 Toes 2 Bar
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Strength Work: Bench Press + Bicep Curls
5 Sets
- 5 Bench Press (155/105)
- 10 Alt DB Bicep Curls (per side)
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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