WOD: Sunday, March 26th, 2023 (Burpee Day 56)

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: 3 Rounds 

• 200 Meter Run 
• 5 Hang Power Snatches (ascending weights) 
• 3 Strict Pull ups OR 5 Ring Rows 

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Workout: AMRAP x 20 Minutes 

• 36 Double Unders 
• 6 Hang Power Snatches (105/75) 
• 6 Pull Ups 

*Every 4 Minutes (Not including 0:00) complete:

• 200 Meter Run 

*CRX: 3 Bar/Ring Muscle Ups 

*Score is total # of rounds + reps completed in 20 minutes 

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Cardio Option: AMRAP x 20 Minutes 

• 36 Double Unders 
• 12 DB Hang Snatches (50/35) *6 per side 
• 6 Pull Ups 

*Every 4 Minutes (Not including 0:00) complete:

• 200 Meter Run 

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold