WOD: Wednesday, February 15th, 2023 (Burpee Day 17)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
• Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Clean Complex (17 Minutes) 

1 Power Clean + 1 Squat Clean 

• Establish a 1 Rep Max 

*Must hang on to the barbell between PC and SC for it to count

——————————————————————————————————–

Workout: Every 5 Minutes x 3 Rounds 

• Buy In: 300 Meter Run 

-In remaining time complete AMRAP of: 

• 1 Wall Walk 
• 3 Deadlifts (115/85) 
• 5 Hang Power Cleans (115/85) 

*3 Total scores – Rounds + Reps for each interval 

*Brand new score for each interval 

*CRX: Barbell Weight (155/105) 

Wall Walk Scaling Options: 

• Shorter distance to wall 
• Plyo Box Wall Walk 

——————————————————————————————————–

Cardio Option: Every 5 Minutes x 3 Rounds 

• Buy In: 300 Meter Run 

-In remaining time complete AMRAP of: 

• 1 Wall Walk 
• 5 KB Deadlifts (24K/16K)
• 7 Russian KB Swing (24K/16K) 

——————————————————————————————————–

Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold