WOD: Wednesday, March 8th, 2023 (Burpee Day 38)

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Front Squats (ascending weights) 
  • 5 Jump Squats 

*Front Squats are from the floor

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Workout: 5 Rounds (3 Min On / 1 Min Off) 

  • 12 Alt DB Suitcase Lunges (50/35) 
  • 6 Box Jump Overs (24”/20”) 
  • 3 Front Squats (185/115) 

*Pick up where you leave off after rest period

*Score is total # of rounds + reps completed across all 5 rounds 

*CRX: 12 Alt Pistol Squats 

*Switch arms after 6 reps on the DB Suitcase Lunges 

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Cardio Option: 5 Rounds (3 Min On / 1 Min Off) 

  • 12 Alt DB Suitcase Lunges (50/35) 
  • 6 Box Jump Overs (24”/20”) 
  • 6 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations