WOD: Friday, March 6th, 2026 (Burpee Day 39)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps 
  • Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Make sure you have a spotter nearby 

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Workout: AMRAP x 15 Minutes 

  • 200 Meter Run 
  • (15/12) Calorie Row/Ski OR (12/9) Calorie Bike 
  • 9 Box Jump Overs (24”/20”) 

*One score: total # of rounds + reps completed in 15 Minutes

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions