WOD: Tuesday, February 22nd, 2022 (Burpee Day 23)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • :20s Med-Ball Wall Sit 

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Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 30 Hang Power Snatches (75/55) 

-Into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 20 Hang Power Snatches  (95/65) 

-Into- 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 10 Hang Power Snatches  (115/85) 

*CRX: 30 @ (95/65) / 20 @ (115/85), / 10 @ (135/95) 

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Cardio Option: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 30 DB Hang Power Snatches (50/35) 

-Into-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 20 DB Hang Power Snatches  (50/35) 

-Into- 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 10 DB Hang Power Snatches  (50/35) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (Per side)