WOD: Tuesday, February 21st, 2023 (Burpee Day 23)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • :15s Hollow Hold 

*Front Squats are coming from the floor 

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Workout: For Time 

3 Rounds 

  • (21/18) Calorie Row OR (15/12) Calorie Bike 
  • 15 Ab-Mat Sit Ups 
  • 9 Front Squats (155/105) 

-Then-

3 Rounds 

  • (21/18) Calorie Row OR (15/12) Calorie Bike 
  • 15 Ab-Mat Sit Ups 
  • 18 Wall Balls (20/14) 

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Cardio Option: For Time 

3 Rounds 

  • (21/18) Calorie Row OR (15/12) Calorie Bike 
  • 15 Ab-Mat Sit Ups 
  • 18 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

3 Rounds 

  • (21/18) Calorie Row OR (15/12) Calorie Bike 
  • 15 Ab-Mat Sit Ups 
  • 18 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations