WOD: Tuesday, March 3rd, 2020 (Burpee Day 30)
Warm-up: Group Dynamic
- Group Jog – 3 Laps
- Banded Lat Pull Downs – 10 Reps per side
- Banded Lat Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run the stairs
- 3 Squat Cleans (ascending weights)
- :10s Chin over bar hold
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Workout: For Time
3 Rounds
- (15/12) Calorie Row/Bike/Runner
- 12 Pull Ups
- 5 Squat Cleans (135/95)
-Into-
2 Rounds
- (12/9) Calorie Row/Bike/Runner
- 9 Pull Ups
- 3 Squat Cleans (155/105)
-Into-
1 Round
- (9/6) Calorie Row/Bike/Runner
- 6 Pull Ups
- 1 Squat Clean (185/115)
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Cardio Option: For Time
3 Rounds
- (15/12) Calorie Row/Bike/Runner
- 12 Pull Ups
- 12 Med Ball Squat Cleans (20/14)
-Into-
2 Rounds
- (12/9) Calorie Row/Bike/Runner
- 9 Pull Ups
- 9 Med Ball Squat Cleans (20/14)
-Into-
1 Round
- (9/6) Calorie Row/Bike/Runner
- 6 Pull Ups
- 6 Med Ball Squat Cleans (20/14)
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Core: 5 Rounds
- 15 V-Ups
- :30s Hollow Hold
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