WOD: Wednesday, February 22nd, 2023 (Burpee Day 24)

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Banded Shoulder Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run / 150 Meter Row / 300 Meter Bike 
• 5 Power Cleans (ascending weights) 
• :15s Handstand Hold OR Plank on Hands 

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Workout: AMRAP x 20 Minutes 

• 5 Handstand Push Ups 
• 10 Power Cleans (135/95) 
• 25 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run / 250 Meter Row / 500 Meter Bike 

*Score is total # of Rounds + Reps completed in 20 Minutes 

Handstand Push Up Scaling Options: 

• Plyo Box HSPU (5 Reps) 
• Hand Release Push Ups (10 Reps)
• DB Push Press (5 reps per side) 
• Med-Ball Push Press (10 Reps) 

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Cardio Option: AMRAP x 20 Minutes 

• 5 Handstand push Ups 
• 10 American KB Swings (24K/16K) 
• 25 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run / 250 Meter Row / 500 Meter Bike 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• :30s Side Plank (per side)