WOD: Friday, March 31st, 2023 (Burpee Day 61)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

  • Establish a heavy single 

*New Base Building Strength Cycle:

  • Mondays- Front Squat 
  • Wednesdays- Deadlift
  • Friday- Strict Press 

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Workout: 4 Rounds 

  • 300 Meter Run 
  • 15 Hang Power Snatches (75/55) 
  • 15 Box Jumps (24”/20”) 

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Cardio Option: 4 Rounds 

  • 300 Meter Run 
  • 30 Hang DB Power Snatches (50/35) 
  • 15 Box Jumps (24”/20”) 

*15 Per side on DBS – alternate whenever you’d like

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions