WOD: Thursday, February 23rd, 2023 (Burpee Day 25)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, air squats, burpees 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 9 Minute EMOM 

• Min 1: :45s Row/Bike/Runner/Ski (increasing intensity)
• Min 2: 5 Overhead Squats (ascending weights) 
• Min 3: :15s Hanging Knee Raise Hold + 5 Knee Raises

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 5 DB Box Step Overs (50/35)(20”) 
• 5 Toes to Bar 
• 5 Overhead Squats (105/75) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

• One for each set of max cals 
• One for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 5 DB Box Step Overs (50/35)(20”) 
• 5 Toes to Bar 
• 5 Atomic Sit Ups (25/15) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K) 
• 30 CrossBody Mountain Climbers