WOD: Wednesday, February 23rd, 2022 (Burpee Day 24)

Warm-up: Group Dynamic

• Cat-Camels w/ :03s pause – 10 Reps (5 per pos)
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Shoulder to Overhead (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: AMRAP + Max Lift 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 12 Toes 2 Bar 
• 6 Shoulder To Overhead (135/95) 

-Rest 2 Minutes- 

Part B – 6 Minutes 

• Establish a 3 Rep max front squat from the floor 

*Squat clean counts as 1st squat

*Two Seperate scores: 

• Rounds + Reps for part A 
• Last successful 3RM Front Squat for Part B 

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Cardio Option: AMRAP x 14 Minutes 

• 200 Meter Run 
• 12 Toes 2 Bar 
• 12 Burpee Rage-Balls (20/15) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses
• 10 Banded Rotations