WOD: Wednesday, February 8th, 2023 (Burpee Day 10)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, lateral hops, burpees 
• Pigeon Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

5 Sets 

• Sets 1, 2, & 3: 1 Power Clean + 1 Squat Clean @90% of 1RM 
• Sets 4 and 5: 1 Power Clean + 1 Squat Clean @95% of 1RM 

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Workout: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 15 Ab-Mat Sit Ups 

-In remaining time complete max:

• Squat Cleans (135/95) 

*Score is total # of squat cleans completed across all 4 rounds

*Pick a weight that allows you to do quick drop singles 

*CRX: Squat Cleans (185/125) 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 15 Ab-Mat Sit Ups 

-In remaining time complete max:

• Med-Ball Squat Cleans (20/14) 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations