WOD: Sunday, March 24th, 2024 (Burpee Day 55)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 3 Rounds w/ a Partner 

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

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Workout: Partner AMRAP x 18 Minutes 

Partner A: 

• Max Calorie Row/Bike/Runner/Ski 

Partner B: Complete 1 Round

• 12 Med-Ball Push Press (20/14)
• 8 Hang Power Snatches (105/75) 
• 4 Lateral Pogo Burpees 

*Partners Switch once Partner B completes a FULL round 

*One machine but can have 2 separate barbells 

*Two Scores:

• Total # of Calories completed in 18 Minutes 
• Total # of Rounds + Reps completed in 18 Minutes 

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Cardio Option: Partner AMRAP x 18 Minutes 

Partner A: 

• Max Calorie Row/Bike/Runner/Ski 

Partner B: Complete 1 Round

• 12 Med-Ball Push Press (20/14)
• 8 DB Hang Snatches (50/35) *4 per side
• 4 Lateral Pogo Burpees over DB 

*Partners Switch once Partner B completes a FULL round 

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Solo Option: For Time 

5 Rounds 

• 12 Med-Ball Push Press (20/14)
• 8 Hang Power Snatches (105/75) 
• 4 Lateral Pogo Burpees 

-Then-

• Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike/Runner

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Core: 4 Rounds 

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