WOD: Saturday, March 4th, 2023 (Burpee Day 34)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Snatches (ascending weights) 
• 1 Wall Walk 

*If you need some DU practice, throw in a few reps 

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Workout: Open Workout “23.3”

RX Version:

In a 6 Minute window complete:

• 5 Wall Walks 
• 50 Double Unders 
• 15 Snatches (95/65) 
• 5 Wall Walks 
• 50 Double Unders 
• 12 Snatches (135/95) 

*If completed by 6 minutes, add 3 minutes to time cap and complete:

• 20 Strict Handstand Push Ups 
• 50 Double Unders 
• 9 Snatches (185/125) 

*If completed by 9 minutes, add 3 minutes to time cap and complete:

• 20 Strict Handstand Push Ups 
• 50 Double Unders 
• 6 Snatches (225/155) 

Masters RX (55+):

In a 6 Minute window complete:

• 5 Wall Walks 
• 50 Double Unders 
• 15 Snatches (65/45) 
• 5 Wall Walks 
• 50 Double Unders 
• 12 Snatches (95/65) 

*If completed by 6 minutes, add 3 minutes to time cap and complete:

• 20 Kipping Handstand Push Ups 
• 50 Double Unders 
• 9 Snatches (115/75) 

*If completed by 9 minutes, add 3 minutes to time cap and complete:

• 20 Kipping Handstand Push Ups 
• 50 Double Unders 
• 6 Snatches (135/85) 

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Scaled Option: Open Workout “23.3”

In a 6 Minute window complete:

• 5 Scaled Wall Walks 
• 50 Single Unders
• 15 Snatches (65/45) 
• 5 Scaled Wall Walks 
• 50 Single Unders
• 12 Snatches (95/65) 

*If completed by 6 minutes, add 3 minutes to time cap and complete:

• 20 Hand Release Push Ups
• 50 Single Unders 
• 9 Snatches (115/75) 

*If completed by 9 minutes, add 3 minutes to time cap and complete:

• 20 Hand Release Push Ups 
• 50 Single Unders
• 6 Snatches (135/85) 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings