WOD: Tuesday, March 7th, 2023 (Burpee Day 37)

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 3 Deadlifts – 3 Power Cleans – 3 Hang Power Cleans
  • 3 Strict Pull Ups or 5 Ring Rows

*Increase the weight each round 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: (18/15) Calorie Row OR (15/12) Cal Bike 

-In remaining time complete an AMRAP of: 

  • 24 Double Unders
  • Barbell Movement
  • 8 Pull Ups 

Intv1: 8 Deadlifts (155/105) 

Intv2: 4 Power Cleans (155/105) 

Intv3: 2 Hang Power Cleans (155/105) 

*CRX: 4 Bar/Ring Muscle Ups 

*3 Total Scores – Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: (18/15) Calorie Row OR (15/12) Cal Bike 

-In remaining time complete an AMRAP of: 

  • 24 Double Unders
  • 12 Russian KB Swings (24K/16K) 
  • 8 Pull Ups 

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Core: 5 Rounds 

  • 30 Flutter Kicks w/ Plate (25/15) 
  • :30s Hollow Hold