WOD: Tuesday, March 19th, 2024 (Burpee Day 50)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)  

• (9/7) Calorie Row/Bike/Ski 
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold or Plank on Hands 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

Ladder x 8 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 etc…

• Handstand Push Ups 
• Power Snatches (115/85)

-Rest 2 Minutes and Repeat- 

*Handstand Push Up Scaling options: 

• Plyo Box HSPU 
• Hand Release Push Ups 
• Med-Ball Push Press (20/14) 

*4 Scores:

• One for each set of calories 
• Last Full round + partial reps for each ladder 

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Cardio Option:2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

Ladder x 8 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 etc…

• Handstand Push Ups 
• Alt DB Snatches (50/35)

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches