WOD: Thursday, March 19th, 2026 (Burpee Day 52)

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, burpees, plank on hands 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 M Row / 100 M Run / 300 M Bike 
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 6 Power Snatches (135/85) 
• 4 Strict Handstand Push Ups 

-Then-

Complete 2 Rounds of: 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 12 Alt DB Snatches (50/35)  
• 4 Strict Handstand Push Ups 

*Once 4 rounds are complete start back from the top 

*One score: total # of rounds + reps completed in 20 mins

*Strict Handstand Push Up Scaling Options: 

• Scale Reps or Distance with ab-mats (NO KIPPING) 
• Plyo Box HSPU (Same reps as Rx) 
• Hand Release Push Ups (8 Reps per round)
• Med-Ball Push Press (12 Reps per round)  

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 12 Rage Balls (20/15) 
• 4 Strict Handstand Push Ups 

-Then-

Complete 2 Rounds of: 

• 250 Meter Row / 200 M Run / 600 M Bike 
• 12 Alt DB Snatches (50/35)  
• 4 Strict Handstand Push Ups 

*Once 4 rounds are complete start back from the top 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• 30 Scissor Kicks