WOD: Sunday, February 26th, 2023 (Burpee Day 28)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Lateral Hops, Bodyweight Lunges
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway / 250 M Row / 500 Meter Bike
  • 5 Hang Power Cleans (ascending weights) 
  • 5 Med-Ball Jump Squats 

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Workout: For Time 

  • Buy In: 800 Meter Run / 1K Row / 2.4K Bike

-Then-

4 Rounds 

  • 18 Alternating Med-Ball Lunges (20/14) 
  • 12 Hang Power Cleans (115/85) 
  • 9 Box Jumps (24”/20”) 

-Then-

  • Buy Out: 800 Meter Run / 1K Row / 2.4K Bike

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Cardio Option: For Time 

  • Buy In: 800 Meter Run / 1K Row / 2.4K Bike

-Then-

4 Rounds 

  • 18 Alternating Med-Ball Lunges (20/14) 
  • 12 Russian KB Swings (24K/16K) 
  • 9 Box Jumps (24”/20”) 

-Then-

  • Buy Out: 800 Meter Run / 1K Row / 2.4K Bike

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Strength: Arm Accessory Work

5 Sets 

  • :10s Chin Over Bar Hold 
  • 10 DB Bicep Curls (per side) 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold