WOD: Sunday, March 20th, 2022 (Burpee Day 49)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

  • 800 Meter Run 
  • 60 Ab-Mat Sit Ups 
  • 30 Power Snatches (115/85)
  • 20 Burpee Pull Ups 
  • 30 Power Snatches (115/85) 
  • 60 Ab-Mat Sit Ups 
  • 800 Meter Run 

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Cardio Option: For Time 

  • 800 Meter Run 
  • 60 Ab-Mat Sit Ups 
  • 60 Alt DB Power Snatches (50/35)
  • 20 Burpee Pull Ups 
  • 60 Alt DB Power Snatches (50/35)
  • 60 Ab-Mat Sit Ups 
  • 800 Meter Run 

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Core: 5 Rounds 

  • 20 Mountain Climbers 
  • 20 KB Pull Throughs (16K/12K)