WOD: Saturday, February 25th, 2023 (Burpee Day 27)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (10 Minute Cap) 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Tempo Push Ups + 5 Jumping Pull Ups 
  • 3 Thrusters (Build to opening weight) 

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Workout: Open Workout “23.2”

23.2A – AMRAP x 15 Minutes 

  • 5 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 10 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 15 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 20 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 25 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 30 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 35 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 
  • 40 Burpee Pull Ups 
  • 10 Shuttle Runs (50ft) 

-Immediately into..

23.2B – 5 Minutes 

  • Establish a 1 Rep Max Thruster (from the floor) 

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Scaled Version: Open Workout “23.2” 

23.2A – AMRAP x 15 Minutes 

  • 5 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 10 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 15 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 20 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 25 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 30 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 35 Burpees to a target
  • 10 Shuttle Runs (50ft) 
  • 40 Burpees to a target
  • 10 Shuttle Runs (50ft) 

-Immediately into..

23.2B – 5 Minutes 

  • Establish a 1 Rep Max Thruster (from the floor) 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings