WOD: Tuesday, March 5th, 2024 (Burpee Day 36)

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat Hold – :10s of Plate squats
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • 3 MB Squats + 3 Wall Balls (20/14) 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

3 Rounds 

  • 15 Wall Balls (20/14) 
  • 5 Power Cleans (185/125) 

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

3 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 Power Cleans (105/75)

*First barbell should be much heavier than second 

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Cardio Option: For Time 

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

3 Rounds 

  • 15 Wall Balls (20/14) 
  • 15 Russian KB Swings (24K/16K)

-Then-

  • 500 Meter Row OR 1200 Meter Bike 

-Into-

3 Rounds 

  • 15 Wall Balls (20/14) 
  • 15 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)