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