WOD: Tuesday, February 7th, 2023 (Burpee Day 9)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run / 150 Meter Row / 300 Meter Bike 
• 3 Deadlifts (ascending weights) 
• 6 Alt DB Overhead Lunges (ascending weights) 

*Alt arms every 3 reps on lunges 

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Workout: 2 Intervals 

Interval 1: AMRAP x 10 Minutes 

• Buy In: 400 Meter Run / 500 Meter Row / 1200 Meter Bike

-Then in remaining time AMRAP of:

• 10 DB Push Press (50/35) 
• 8 Alt DB Overhead Lunges (50/35) 
• 6 Deadlifts (225/155) 

-Rest 2 Minutes- 

Interval 2: AMRAP x 10 Minutes 

• Buy In: 400 Meter Run / 500 Meter Row / 1200 Meter Bike

-Then in remaining time AMRAP of:

• 10 Handstand Push Ups 
• 8 Alt DB Overhead Lunges (50/35) 
• 6 Deadlifts (225/155) 

*2 Scores – Rounds + Reps for each AMRAP 

*DB Push Press is 5 reps per side 

*DB Overhead Lunges (alternate arms after 4 reps) 

Handstand Push Up Scaling Options: 

• Plyo Box HSPU (10 Reps) 
• Med-Ball Push Press (12 Reps) 

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Cardio Option: 2 Intervals 

Interval 1: AMRAP x 10 Minutes 

• Buy In: 400 Meter Run / 500 Meter Row / 1200 Meter Bike

-Then in remaining time AMRAP of:

• 10 DB Push Press (50/35) 
• 8 Alt DB Overhead Lunges (50/35) 
• 10 Russian KB Swings (24K/16K) 

-Rest 2 Minutes- 

Interval 2: AMRAP x 10 Minutes 

• Buy In: 400 Meter Run / 500 Meter Row / 1200 Meter Bike

-Then in remaining time AMRAP of:

• 10 Handstand Push Ups 
• 8 Alt DB Overhead Lunges (50/35) 
• 10 Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Plate Twists (25/15)