WOD: Saturday, March 25th, 2023 (Burpee Day 55)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run / 150 Meter Row / 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: EMOM + Part B Option

Part A – Every 4 Minutes x 3 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 12 Box Jump Overs (24”/20”) 

-In remaining time complete max: 

  • Squat Cleans (135/95) 

-Rest 2 Minutes-

Part B – Option 1 

  • 7 Minutes to establish a 1 Rep max Squat Clean 

OR

Part B – Option 2 

For Time 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 10 Box Jump Overs (24”/20”)
  • 5 Squat Cleans (135/95) 
  • 10 Box Jump Overs (24”/20”)
  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

*Two Scores:

  • Max Squat cleans across all 3 rounds for Part A 
  • Either max successful weight or time for Part B 

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Cardio Option: EMOM + Part B Option

Part A – Every 4 Minutes x 3 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 12 Box Jump Overs (24”/20”) 

-In remaining time complete max: 

  • Atomic Sit Ups (25/15)

-Rest 2 Minutes-

Part B – For Time 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 10 Box Jump Overs (24”/20”)
  • 10 Atomic Sit Ups (25/15)  
  • 10 Box Jump Overs (24”/20”)
  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

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Accessory Work: Bench Press 

5 Sets 

  • 3 Reps @ 80-85% of 1RM 

*Pause at chest and explode up 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings