WOD: Friday, March 13th, 2026 (Burpee Day 46)

Group Dynamic Warmup:

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets 

• Sets 1 and 2: 3 Reps each at 85% of 1RM 
• Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Make sure you rest between sets 

*Make sure you have a spotter with you

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Workout: For Time 

3 Rounds 

• 400 Meter Run 
• 22 Weighted Sit Ups (20/14) 
• 22 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

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Core: 3 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions