WOD: Friday, February 3rd, 2023 (Burpee Day 5)

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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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Strength: Shoulder to Overhead (17 minutes) 

  • Sets 1, 2, and 3: 3 Reps @ 85% of 1RM
  • Sets 4 and 5: 2 Reps @ 90% of 1RM

*Stick to the style of STOH you decided on from week 1

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Workout: AMRAP x 16 Minutes 

  • 4 Alternating Devils Press (50/35) 
  • 8 Pull Ups 
  • 12 DB Box Step Overs (50/35) 

*Every 4 Minutes (not including 0:00) complete:

  • (16/12) Calorie Row OR Runner / (12/8) Calorie Bike 

*Step Overs will be done to a 20” box for everyone 

*Score is total rounds + reps completed in 16 Minutes 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions