WOD: Wednesday, March 1st, 2023 (Burpee Day 31)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Pass Through – 10 SLOW Reps
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row OR Bike (increasing intensity) 
• 3 Power Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• (11/9) Calorie Row OR (9/7) Calorie Bike 
• 7 Toes to Bar 
• 5 Power Cleans (135/95) 

-Rest :90s- 

AMRAP x 7 Minutes 

• (9/7) Calorie Row OR (7/5) Calorie Bike 
• 5 Toes to Bar 
• 3 Power Cleans (155/105) 

-Rest :90s- 

AMRAP x 5 Minutes 

• (7/5) Calorie Row OR (5/3) Calorie Bike 
• 3 Toes to Bar 
• 1 Power Clean (185/125) 

*3 Seperate scores – Rounds + Reps for each AMRAP 

*Make sure to log your scores into SugarWOD! 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• (11/9) Calorie Row OR (9/7) Calorie Bike 
• 7 Toes to Bar 
• 7 Atomic Sit Ups (25/15) 

-Rest :90s- 

AMRAP x 7 Minutes 

• (9/7) Calorie Row OR (7/5) Calorie Bike 
• 5 Toes to Bar 
• 5 Atomic Sit Ups (25/15) 

-Rest :90s- 

AMRAP x 5 Minutes 

• (7/5) Calorie Row OR (5/3) Calorie Bike 
• 3 Toes to Bar 
• 3 Atomic Sit Ups (25/15) 

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Core: 4 Rounds

• 10 Banded Paloff Presses 
• 10 Banded Rotations