WOD: Tuesday, February 28th, 2023 (Burpee Day 30)

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes 
• :20s Bottom of squat Hold – :10s of Jump Squats 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Runner / 300 Meter Bike 
• 5 Front Squats (ascending weights) 
• :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

• 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 

-Into-

3 Rounds 

• 4 Strict Handstand Push Ups 
• 8 Front Squats (135/95) 
• 8 Lateral Pogo Burpees 

-Then-

• 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 

-Into-

3 Rounds 

• 8 Lateral Pogo Burpees 
• 8 Front Squats (135/95) 
• 4 Strict Handstand Push Ups 

*Handstand Push Up Modification:

• Plyo Box HSPU (4 Reps) 
• DB Strict Press (8 Reps, 4 per side) 
• Med-Ball Push Press (12 Reps) 

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Cardio Option: For Time 

• 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 

-Into-

3 Rounds 

• 4 Strict Handstand Push Ups 
• 12 KB Goblet Squats (24K/16K)
• 8 Lateral Pogo Burpees 

-Then-

• 500 Meter Row / 400 Meter Runner / 1200 Meter Bike 

-Into-

3 Rounds 

• 8 Lateral Pogo Burpees 
• 12 KB Goblet Squats (24K/16K)
• 4 Strict Handstand Push Ups 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Plate Twists (25/15)