WOD: Tuesday, March 1st, 2022 (Burpee Day 30)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of jump squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 – 2FOR1 Thrusters (ascending weights) 
  • :20s Wall Sit 

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Workout: Every 4 Minutes x 5 Rounds 

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 12 Alt Med-Ball Step Ups (20/14)(24”/20”) 

-In remaining time complete max reps of: 

  • 2FOR1 Thrusters (115/85) 

*2FOR1 Thruster = 1 Front squat + 1 Thruster 

*Score is # of 2FOR1’s across all 5 rounds 

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Cardio Option: Every 4 Minutes x 5 Rounds 

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 12 Alt Med-Ball Step Ups (20/14)(24”/20”) 

-In remaining time complete max reps of: 

  • 2FOR1 Wall Balls (20/14) 

*2FOR1 Wall Ball = 1 Med-Ball Squat + 1 Wall Ball

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations