WOD: Sunday, March 5th, 2023 (Burpee Day 35)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold w/ plate – :10s of Plate squats
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (8/6) Calorie Row OR Bike 
  • 3 Squat Cleans (ascending weights) 
  • 6 Alternating Jumping Lunges 

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Workout: AMRAP x 18 Minutes 

  • 4 Squat Cleans (135/95) 
  • 6 Burpees 
  • 8 Alt Bodyweight Box Step Ups (24”/20”) 

*Every 3 Minutes (not including 0:00) complete: 

  • (10/8) Calorie Row OR Bike 

*Score is total # of rounds + reps completed in 18 Minutes 

*CRX: 2 Squat Cleans (185/125) 

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Scaled Option: AMRAP x 18 Minutes 

  • 8 Atomic Sit Ups (25/15) 
  • 6 Burpees 
  • 8 Alt Bodyweight Box Step Ups (24”/20”) 

*Every 3 Minutes (not including 0:00) complete: 

  • (10/8) Calorie Row OR Bike 

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Accessory Work: Bench Press 

  • Build up to a heavy triple for the day 

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Core: 5 Rounds 

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