WOD: Monday, March 4th, 2024 (Burpee Day 35)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 reps per side
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

  • 21 Double Unders 
  • 7 Shoulder to Overhead (115/85) 
  • 7 Pull Ups 

-Every 5 Minutes (including 0:00) complete:

  • 400 Meter Run 

*RX+: 7 Chest to Bar Pull Ups 

*CRX: 7 S2OH (155/105) / 7 C2B pull ups 

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

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Cardio Option: AMRAP x 20 Minutes 

  • 21 Double Unders 
  • 14 DB Shoulder to Overhead (50/35) *7 per side
  • 7 Pull Ups 

-Every 5 Minutes (including 0:00) complete:

  • 400 Meter Run 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches