WOD: Friday, March 20th, 2026 (Burpee Day 53)

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps
• Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 1 Rep 

• Sets 1 and 2: 1 Rep each at 90% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

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Workout: For Time 

• 10 Burpees to a target (pull up bar) 
• 10 Box Jump Overs (24”/20”) 
• 300 Meter Run 

-Then-

• 20 Burpees to a target (pull up bar) 
• 20 Box Jump Overs (24”/20”) 
• 300 Meter Run 

-Then-

• 30 Burpees to a target (pull up bar) 
• 30 Box Jump Overs (24”/20”) 
• 300 Meter Run 

*Burpees to a target standard:

• Chest and thighs on the floor
• Two-hand touch to the pull up bar 
• Both feet leave the floor 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions