WOD: Tuesday, March 17th, 2026 (Burpee Day 50)

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Hang Power Cleans (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

1 Round 

• (36/28) Calorie Row/Ski OR (28/20) Cal Runner/Bike 
• 16 Hang Power Cleans (115/85) 
• 16 Pull Ups 

-Then-

2 Rounds 

• (18/14) Calorie Row/Ski OR (14/10) Cal Runner/Bike 
• 8 Hang Power Cleans (135/95) 
• 8 Pull Ups 

-Then-

4 Rounds

• (9/7) Calorie Row/Ski OR (7/5) Cal Runner/Bike 
• 4 Hang Power Cleans (155/105) 
• 4 Pull Ups 

*CRX: Bar/Ring Muscle Ups (1×8 – 2×4 – 4×2) 

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Cardio Option: For Time 

1 Round 

• (36/28) Calorie Row/Ski OR (28/20) Cal Runner/Bike 
• 24 DB Hang Power Cleans (50×2/35×2) 
• 16 Pull Ups 

-Then-

2 Rounds 

• (18/14) Calorie Row/Ski OR (14/10) Cal Runner/Bike 
• 12 DB Hang Power Cleans (50×2/35×2) 
• 8 Pull Ups 

-Then-

4 Rounds

• (9/7) Calorie Row/Ski OR (7/5) Cal Runner/Bike 
• 6 DB Hang Power Cleans (50×2/35×2) 
• 4 Pull Ups 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)