WOD: Thursday, March 10th, 2022 (Burpee Day 39)
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row / 100 Meter Run / 300 Meter Bike
- 5 Clean and Jerks (ascending weights)
- 5 Tempo Push Ups
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Workout: Every 4 Minutes x 4 Rounds
- 250 Meter Row / 200 Meter Run / 600 Meter Bike
- 8 Burpee Box Jumps (24”/20”)
-In remaining time, max reps of:
- Clean and Jerks (135/95)
*Score is total # of Clean and jerks completed across all 4 rounds
*CRX: Max Clean and Jerks (155/115)
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Cardio Option: Every 4 Minutes x 4 Rounds
- 250 Meter Row / 200 Meter Run / 600 Meter Bike
- 8 Burpee Box Jumps (24”/20”)
-In remaining time, max reps of:
- Rage Balls (20/15)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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