WOD: Saturday, February 11th, 2023 (Burpee Day 13)

Warm-up: Group Dynamic 

• Med-Ball Squat Tabata – 2 Minutes 
• :20s bottom of squat hold w/ MB – :10s of MB Squats
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway / 150 M Row / 300 Meter Bike
• 5 Hang Power Cleans (ascending weights) 
• 3 Med-Ball Push Press + 3 Med-Ball Squats + 3 Full Wall Balls 

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Workout: For Time 

• 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

• 200 Meter Run / 250 Meter Row / 500 Meter Bike 
• 10 Hang Power Cleans (115/85) 

RX+: 10 Hang Power Cleans (155/105) 

CRX: 150 Unbroken Wall Balls + 10 HPC (155/105) 

*30 Min Cap if necessary 

*Breaks Include: 

• Dropping the ball
• Holding the ball and not completing the movement 
• Resting with the ball 

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Cardio Option: For Time 

• 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

• 200 Meter Run / 250 Meter Row / 500 Meter Bike 
• 10 DB Hang Clean and Jerks (50/35) *5 per side

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Strength: Bench Press 

• Sets 1, 2, and 3: 2 Reps @ 90% 1RM 
• Sets 4 and 5: 1 Rep @ 95% of 1RM 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings