WOD: Thursday, March 2nd, 2023 (Burpee Day 32)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, air squats, burpees 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min 1: :45s Row/Bike/Runner/Ski 
• Min 2: 5 Power Snatches (ascending weights) 
• Min 3: 5 Med-ball Jump Squats + 5 Wall Balls (20/14) 

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Workout: Every 3 Minutes x 6 Rounds 

ODD Rounds (1, 3, and 5):

• Buy In: 20 Wall Balls (20/14) 

-In remaining time complete max reps of: 

• Hang Power Snatches (105/75) 

EVEN Rounds (2, 4, and 6): 

• Buy In: 15 Box Jump Overs (24”/20”) 

-In remaining time complete max reps of: 

• DB Hang Snatches (50/35)

*2 Minute rest after round 3 

*2 Total scores:

• Accumulated reps for all 3 rounds on the barbell
• Accumulated reps for all 3 rounds on the DB 

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Cardio Option: Every 3 Minutes x 6 Rounds 

ODD Rounds (1, 3, and 5):

• Buy In: 20 Wall Balls (20/14) 

-In remaining time complete max reps of: 

• DB Hang Snatches (50/35)

EVEN Rounds (2, 4, and 6): 

• Buy In: 15 Box Jump Overs (24”/20”) 

-In remaining time complete max reps of: 

• Burpee-Rage Balls (20/15) 

*2 Minute rest after round 3 

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Core: 4 Rounds

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)