WOD: Monday, March 6th, 2023 (Burpee Day 36)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

• 100 Meter Run / 150 Meter Row / 300 Meter Bike 
• 5 Shoulder to Overhead (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• Buy In: 400 Meter Run / 500 Meter Row / 1200 Meter Bike 

-Then-

4 Rounds 

• 10 Toes to Bar 
• 10 Shoulder To Overhead (115/85) 

-Into-

2 Rounds 

• 20 Ab-Mat Sit Ups 
• 20 Med-Ball Push Press (20/14) 

-Then-

• Buy Out: 400 Meter Run / 500 Meter Row / 1200 Meter Bike 

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Cardio Option: For Time 

• Buy In: 400 Meter Run / 500 Meter Row / 1200 Meter Bike 

-Then-

4 Rounds 

• 10 Toes to Bar 
• 10 DB Push Press (50/35) *per side 

-Into-

2 Rounds 

• 20 Ab-Mat Sit Ups 
• 20 Med-Ball Push Press (20/14) 

-Then-

• Buy Out: 400 Meter Run / 500 Meter Row / 1200 Meter Bike 

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Core: 4 Rounds 

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