WOD: Monday, March 21st, 2022 (Burpee Day 50)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Strength: Back Squat 

  • Establish a heavy single back squat 

*New Strength Cycle

  • Mondays: Back Squat 
  • Wednesdays: Deadlift 
  • Fridays: Front Squat 

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Workout: 4 Rounds 

  • 36 Double Unders 
  • 12 Alt Med-Ball Box Step Overs (20/14)(24”/20”)
  • 9 Thrusters (95/65) 
  • 200 Meter Run 

*Mandatory 1 Minute rest  between rounds 

*CRX: 12 Alt Pistol Squats 

*Focus on pushing the intensity through each round 

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Cardio Option: 4 Rounds 

  • 36 Double Unders 
  • 12 Alt Med-Ball Box Step Overs (20/14)(24”/20”)
  • 9 Atomic Sit Ups 
  • 200 Meter Run 

*Mandatory 1 Minute rest  between rounds 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold