WOD: Thursday, March 12th, 2026 (Burpee Day 45)

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Group Dynamic Warmup:

  • 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: 3 Rounds (10 Min Cap) 

  • (9/7) Calorie Row/Bike/Ski 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Strict Pull Ups 
  • 8 Shoulder to Overhead (115/85) 
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*Four Total Scores:

  • Calories completed for each interval 
  • Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Strict Pull Ups 
  • 8 DB Shoulder to Overhead (50×2/35×2) 
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations