WOD: Thursday, March 24th, 2022 (Burpee Day 53)

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: EMOM x 9 Minutes 

  • Min 1: :45s Row OR Bike 
  • Min 2: 5 Sumo Deadlift High Pulls (ascending weights) 
  • Min 3: :15s HS Hold (or plank) + :05s Negative 

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Workout: AMRAP x 21 Minutes 

  • 4 Handstand Push Ups 
  • 8 Sumo Deadlift High Pulls (95/65)
  • 8 Box Jump Overs (24”/20”) 

*Every 3 Minutes (not including 0:00) complete:

  • (10/8) Calorie Row OR Bike

*CRX: 4 Strict HSPU / 8 Sumo Deadlift High Pulls (115/85) 

HSPU Scaling Options:

  • 4 Plyo Box HSPU 
  • 8 Hand Release Push Ups 
  • 12 Med-Ball Push Press 

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Cardio Option: AMRAP x 21 Minutes 

  • 4 Handstand Push Ups 
  • 8 KB High Pulls (24K/16K)
  • 8 Box Jump Overs (24”/20”) 

*Every 3 Minutes (not including 0:00) complete:

  • (10/8) Calorie Row OR Bike

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations