WOD: Friday, March 3rd, 2023 (Burpee Day 33)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 
  • 5 Thrusters (ascending weights) 
  • 3 Strict Pull Ups + :10s Chin over bar hold 

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Workout: 5 Rounds 

  • 12 Pull Ups 
  • 12 Thrusters (95/65) 
  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 5 rounds INCLUDING rest time 

*Don’t forget to input your score into SugarWOD

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Cardio Option: 5 Rounds 

  • 12 Pull Ups 
  • 24 Med-Ball Jump Squats (20/14) 
  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 

*Rest 1 Minute at the completion of each round 

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Accessory Work: Open 23.3 Movement Prep 

Work on any movements that may trouble you for 23.3

  • Wall Walks, Double Unders, Snatches 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions