WOD: Thursday, March 17th, 2022 (Burpee Day 46)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• 1 Min Row/Bike/Runner 
• 5 Deadlifts (ascending weights) 
• :15s HS Hold OR Plank on Hands 

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Workout: Every 3 Minutes x 6 Rounds 

• 5 Strict Handstand Push Ups 
• 10 Deadlifts (205/135) 

-In remaining time, max reps of:

• Calorie Row/Bike/Runner 

*Score is total # of calories accumulated across all 6 rounds 

*Strict HSPU Modifications:

• 5 Plyo Box HSPU
• 10 Hand Release Push Ups 
• 15 Med-Ball Push Press (20/14) 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 5 Strict Handstand Push Ups 
• 10 Burpee-Rage Balls (20/15) 

-In remaining time, max reps of:

• Calorie Row/Bike/Runner 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations