WOD: Monday, February 20th, 2023 (Burpee Day 22)
Warm-up: Group Dynamic
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Bird Dogs w/ :03s Pause per rep – 10 Reps (5 per side)
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 5 Deadlifts (ascending weights)
- :15s Plank on hands
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Workout: 2 Intervals (10 Minutes ON / 2 Min Rest)
- Buy In: 800 Meter Run
-In remaining time AMRAP of:
- 8 DB Hang Snatch (50/35) *4 per side
- 4 Burpees Over DB
- 4 Deadlifts (225/155)
*Two scores – Rounds + Reps for each interval
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Cardio Option: 2 Intervals (10 Minutes ON / 2 Min Rest)
- Buy In: 800 Meter Run
-In remaining time AMRAP of:
- 8 DB Hang Snatch (50/35) *4 per side
- 4 Burpees Over DB
- 8 DB Deadlifts (50/35) *4 per side
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 Bicycle Crunches
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