WOD: Friday, February 17th, 2023 (Burpee Day 19)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder To Overhead (17 Minutes) 

  • Establish a 1 Rep Max 

*Last test day of our cycle, go for the PR!!

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

  • 21 Double Unders 
  • 9 Hand Release Push Ups 

*Score is total # of calories completed in 15 minutes 

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Open Prep: “23.1”

Workout 23.1 was announced! 

Movements featured:

  • Calorie Row, Toes to bar, wall balls, cleans, ring muscle ups 

Practice any one of those movements that you believe will slow you down

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions