WOD: Sunday, March 27th, 2022 (Burpee Day 56)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of slow shoulder taps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner 
• 3 Squat Snatches (ascending weights) 
• 5 SLOW Hanging Knee Raises 

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner 

-Rest :30s- 

AMRAP x 7 Minutes 

• 21 Double Unders 
• 9 Toes 2 Bar 
• 3 Squat Snatches (115/85) 

-Rest 2 Minutes and Repeat- 

*4 Separate scores – two for the calories and 2 for the amraps 

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Cardio Option: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner 

-Rest :30s- 

AMRAP x 7 Minutes 

• 21 Double Unders 
• 9 Toes 2 Bar 
• 6 Atomic Sit Ups (25/15)

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per side)