WOD: Monday, February 20th, 2023 (Burpee Day 22)

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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