WOD: Thursday, March 9th, 2023 (Burpee Day 39)

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Warm-up: Group Dynamic 

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

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Runner 
  • Min2: 5 Sumo Deadlift High Pulls (ascending weights) 
  • Min3: :20s Handstand Hold OR Plank + :05s Negative

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Workout: 2 Rounds 

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike
  • 30 Sumo Deadlift High Pulls (95/65) 
  • 20 Burpees over bar 
  • 10 Strict Handstand Push Ups 

*Handstand Push Up Modifications: 

  • 10 Plyo Box Handstand Push ups 
  • 20 DB Strict Press (10 per side) 

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Cardio Option: 2 Rounds 

  • 1000 Meter Row / 800 Meter Run / 2400 Meter Bike
  • 40 American KB Swings (24K/16K)
  • 20 Burpees over KB 
  • 10 Strict Handstand Push Ups 

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Core: 4 Rounds 

  • 10 KB Pull Throughs (16K/12K) 
  • 30 Plate Twists (25/15)