WOD: Sunday, March 29th, 2026 (Burpee Day 62)

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Group Dynamic Warmup:

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Box Jump Overs (24”/20”) 
  • 12 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Hang Power Snatches (105/65) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

  • Calories completed for each interval 

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Cardio Option: 3 intervals (5 Minutes ON / 2 Min OFF) 

Intv1: 1 Round 

  • 18 Box Jump Overs (24”/20”) 
  • 12 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv2: 2 Rounds 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Intv3: 3 Rounds 

  • 6 Box Jump Overs (24”/20”) 
  • 4 Alt DB Hang Snatches (50/35) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold