WOD: Thursday, March 14th, 2024 (Burpee Day 45)

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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: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

*Practice rope climbs if you are doing them in the wod 

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Workout: AMRAP x 20 Minutes 

  • 10 Box Jumps (24”/20”) 
  • 5 Hang Power Snatches (115/85) 
  • 2 Rope Climbs 

*Every 4 Minutes (including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

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

*Rope Climb Scaling Options: 

  • Scale Reps (1 per round) 
  • Scale distance 
  • Rope Ascents (4 Per round) 
  • Strict Pull Ups (5 Per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • 10 Box Jumps (24”/20”) 
  • 10 American KB Swings (24K/16K) 
  • 2 Rope Climbs 

*Every 4 Minutes (including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 DB Side Bends (50/35)