WOD: Tuesday, January 31st, 2023 (Burpee Day 2)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Lateral Hops, Burpees 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Power Snatches (ascending weights) 
  • 5 Slow Knee Raises + :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 30 Double Unders
  • 10 Toes to Bar 
  • 5 Power Snatches (135/95) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 5 Power Snatches (135/95) 
  • 10 Toes to Bar 
  • 30 Double Unders 

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Cardio Option: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 30 Double Unders
  • 10 Toes to Bar 
  • 15 Rage Balls (20/15) 

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

3 Rounds 

  • 15 Rage Balls (20/15) 
  • 10 Toes to Bar 
  • 30 Double Unders 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches