WOD: Wednesday, March 11th, 2026 (Burpee Day 44)

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Squat Cleans (ascending weights) 
  • 3 QUALITY Wall Balls (at workout weight) 

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Workout: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)

Rounds 1 and 4: 

  • 300 Meter Run 
  • 7 Hang Squat Cleans (155/105) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

Rounds 2 and 3: 

  • 300 Meter Run 
  • 7 Hang Squat Cleans (155/105) 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”)

*CRX: 5 Hang Squat Cleans (185/115) 

*Two Scores:

  • Total # of max WBs completed
  • Total # of max BJOs completed

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Cardio Option: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)

Rounds 1 and 4: 

  • 300 Meter Run 
  • 12 Atomic Sit Ups (25/15) 

-in remaining time complete:

  • Max Wall Balls (20/14) 

Rounds 2 and 3: 

  • 300 Meter Run 
  • 12 Atomic Sit Ups (25/15) 

-in remaining time complete:

  • Max Box Jump Overs (24”/20”)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)