WOD: Monday, February 27th, 2023 (Burpee Day 29)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: 3 Intervals 

AMRAP x 6 Minutes 

• Buy In: 30 Ab-Mat Sit Ups 

-In remaining time climb as far up the ladder:

3 – 6 – 9 – 12 – 15 – 18 – 21…

• Deadlifts (185/115) 
• 21 Double Unders (each round) 

-Rest :90s and repeat- 

*3 total scores:

• Last full round + partial reps for each individual interval

Don’t forget to input your score into sugarWOD!

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Cardio Option: 3 Intervals 

AMRAP x 6 Minutes 

• Buy In: 30 Ab-Mat Sit Ups 

-In remaining time climb as far up the ladder:

3 – 6 – 9 – 12 – 15 – 18 – 21…

• Rage Balls (20/15) 
• 21 Double Unders (each round) 

-Rest :90s and repeat- 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 15 V-Ups