WOD: Sunday, February 5th, 2023 (Burpee Day 7)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds w/ partner

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 5 Hang Power Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

*One machine- wait for partner to complete distance and then switch

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Workout: Partner AMRAP x 20 Min

Partner A: Max Distance Row/Bike/Runner 

*Switch every 500 M Row / 1200 M Bike / 400 Meter Runner

Partner B: AMRAP while partner completes meters

• 3 Hang Power Snatches (95/65) 
• 5 Lateral Pogo Burpees 
• 7 Toes to Bar 

*Once Partner A reaches the designated meters they will switch with Partner B

(500 Row, 400 Run, 1200 bike)

*Partner A will then pick up where Partner B left off 

*Two Scores

• Max Distance completed in 20 Min 
• Total Rounds + Reps completed in 20 Min

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Cardio Option: Partner AMRAP x 20 Min

Partner A: Max Distance Row/Bike/Runner 

*Switch every 500 M Row / 1200 M Bike / 400 Meter Runner 

Partner B: AMRAP while partner completes meters

• 5 American KB Swings (24K/16K) 
• 5 Lateral Pogo Burpees 
• 7 Toes to Bar 

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Solo Option: AMRAP x 20 Minutes 

• Buy In: 2000 Meter Row / 1200 Meter Runner / 3600 Meter Bike 

-Then in remaining time AMRAP of: 

• 3 Hang Power Snatches (95/65) 
• 5 Lateral Pogo Burpees 
• 7 Toes to Bar 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations