WOD: Tuesday, March 29th, 2022 (Burpee Day 58)

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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: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 18 Minutes 

  • Buy In: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

-Then in remaining time AMRAP of: 

  • 12 Weighted Ab-Mat Sit Ups (20/14)
  • 4 Squat Cleans (155/105) 
  • 2 Rope Climbs 

*CRX: 2 Squat Cleans  (185/125) 

Rope Climb Modification:

  • Rope Ascents (4 Reps) 
  • Strict Pull Ups (6 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • Buy In: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike

-Then in remaining time AMRAP of: 

  • 12 Weighted Ab-Mat Sit Ups (20/14)
  • 8 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations