WOD: Saturday, March 26th, 2022 (Burpee Day 55)

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

——————————————————————————————————–

Workout: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 12 Pull Ups 

-In remaining time, max reps of: 

  • Power Cleans (155/105) 

*RX+: 9 Chest 2 Bar Pull Ups 

*CRX: 5 Bar/Ring Muscle Ups 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 12 Pull Ups 

-In remaining time, max reps of: 

  • Burpee-Rage Balls (20/15) 

——————————————————————————————————–

Strength Work: Bench Press 

  • Establish a heavy single 

——————————————————————————————————–

Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings