WOD: Saturday, February 18th, 2023 (Burpee Day 20)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: :45s Row (increasing paces each round) 
  • Min 2: 5 MB Squats + 5 MB Push Press + 5 Wall Balls
  • Min 3: 5 Power Cleans (ascending weights) 

*Partner up with someone for the pregame 

*Partner B staggers a minute behind

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Workout: Open Workout “23.1” 

AMRAP x 14 Minutes 

  • 60 Calorie Row 
  • 50 Toes to Bar 
  • 40 Wall Balls (20/14) (10ft/9ft)
  • 30 Cleans (135/95) 
  • 20 Ring Muscle Ups 

Masters RX Version (55+ and over) 

  • 60 Calorie Row 
  • 50 Toes to Bar 
  • 40 Wall Balls (20/10) (9ft/9ft)
  • 30 Cleans (115/65) 
  • 20 Ring Muscle Ups 

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Scaled Version: AMRAP x 14 Minutes 

  • 60 Calorie Row 
  • 50 Hanging Knee Raises 
  • 40 Wall Balls (14/10) (10ft/9ft) 
  • 30 Cleans (95/65) 
  • 20 Chin over Bar Pull Ups 

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Core: 4 Rounds 

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