WOD: Wednesday, March 30th, 2022 (Burpee Day 59)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

  • 3 Sets x 5 Reps @ 70% of 1RM
  • 2 Sets x 5 Reps @ 75% of 1RM 

*All sets are to be completed as touch n’ go reps 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc..

  • Calorie Row/Bike/Runner 
  • DB Single Arm Devils Press (50/35) 
  • Box Jump Overs (24”/20”) 

-Rest 2 Minutes-

Part B – For Time 

  • (15/10) Calorie Row/Bike/Runner 
  • 20 Box Jump Overs (24”/20”)
  • (15/10) Calorie Row/Bike/Runner 

*Two separate scores:

Last full Round + Partial reps for part a / time for part b 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold