WOD: Tuesday, March 24th, 2026 (Burpee Day 57)

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row/Ski OR 300 M Bike 
• 5 Shoulder to Overhead (ascending weights) 
• :10s Chin over Bar hold 

*After round 2, swap 1 rope climb for the hold 

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Workout: For Time 

12 – 9 – 6 

• Shoulder to Overhead (135/95) 

4 – 3 – 2 

• Rope Climbs 

-Then-

• 1000 Meter Row/Ski OR 2400 M Bike 

-Then-

3 Rounds 

• 9 Shoulder to Overhead (135/95) 
• 3 Rope Climbs 

*CRX: S2OH (155/105) (Same Reps as Rx) 

*Rope Climb Scaling Options: 

• Scale Reps OR Distance on the rope 
• Rope Ascents (8 – 6 – 4 Reps / 6 Repsx3) 
• Strict Pull Ups (12-9-6 Reps / 9 Reps x3)

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Cardio Option: For Time 

16 – 12 – 8 

• DB Shoulder to Overhead (50×2/35×2)

4 – 3 – 2 

• Rope Climbs 

-Then-

• 1000 Meter Row/Ski OR 2400 M Bike 

-Then-

3 Rounds 

• 12 DB Shoulder to Overhead (50×2/35×2)
• 3 Rope Climbs 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold