WOD: Wednesday, March 23rd, 2022 (Burpee Day 52)

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Deadlift (17 Minutes) 

  • Establish a heavy single 

——————————————————————————————————–

Workout: 2 Intervals (7 Minutes ON / 2 Min OFF) 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then in remaining time, AMRAP of: 

  • 3 Burpees Over DB 
  • 6 Alternating DB Snatches (50/35) 
  • 9 Wall Balls (20/14) 

*Two separate scores for today – Rounds + Reps for each interval

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)