WOD: Saturday, February 4th, 2023 (Burpee Day 6)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• PVC Pass Through – 10 SLOW Reps 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Squat Cleans (ascending weights) 
• 1 Wall Walk + :10s Wall Facing Handstand Hold

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

• 1 Wall Walk 
• 3 Squat Cleans (185/125) 
• 24 Double Unders 

-Rest 2 Minutes and repeat- 

*4 Total Scores:

• One for each set of max calories 
• Rounds + Reps for each AMRAP 

Wall Walk Scaling Options:

• Scale distance to the wall 
• Wall Walk to a plyo box 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

• 1 Wall Walk 
• 5 Atomic Sit Up (25/15) 
• 24 Double Unders 

-Rest 2 Minutes and repeat- 

*4 Total Scores:

• One for each set of max calories 
• Rounds + Reps for each AMRAP 

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Strength: Bench Press 

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

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (20/15) 
• 20 Kick the Ceilings