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
——————————————————————————————————–
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
——————————————————————————————————–
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
——————————————————————————————————–
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
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
There are currently no active social stickers.