WOD: Tuesday, March 22nd, 2022 (Burpee Day 51)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s Of SLOW Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Hang Power Cleans 
  • 3 Shoulder To Overhead 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

10 – 8 – 6 – 4 – 2 

  • Hang Power Cleans (105/75) 
  • Shoulder To Overhead (105/75) 
  • Toes 2 Bar 

-Then-

  • 800 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 

  • Hang Power Cleans (105/75) 
  • Shoulder To Overhead (105/75) 
  • Toes 2 Bar 

*CRX: Barbell Weight (135/95) 

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Cardio Option: For Time 

20 – 16 – 12 – 8 – 4 

  • American KB Swings (24K/16K)

10 – 8 – 6 – 4 – 2 

  • Toes 2 Bar 

-Then-

  • 800 Meter Run 

-Then-

4 – 8 – 12 – 16 – 20 

  • American KB Swings (24K/16K)

2 – 4 – 6 – 8 – 10 

  • Toes 2 Bar 

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Core: 5 Rounds 

  • 30 Russian Twists (25/15) 
  • :30s Hollow Hold