WOD: Tuesday, March 21st, 2023 (Burpee Day 51)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold w/ plate – :10s of plate squats
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150M Air Runner)
  • 5 Front Squats (ascending weights) 
  • 10 V-Ups 

*Front squats come from the floor

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Workout: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 10 Front Squats (135/95) 
  • 12 Burpees to target (pull up bar) 

*Loop scaling options:

  • 2000 Meter Row OR 3600 Meter Bike 

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Cardio Option: For Time

  • Buy In: Run the Loop (1200 M Air Runner)

-Then complete:

5 Rounds 

  • 8 Toes to Bar 
  • 24 KB/DB Goblet Squats (24K/16K) 
  • 12 Burpees to target (pull up bar) 

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Core: 4 Rounds 

  • 10 Banded Paloff Press
  • 10 Banded Rotations