WOD: Friday, March 10th, 2023 (Burpee Day 40)

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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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Strength: Every 2:30 x 5 Rounds 

  • 250 Meter Row-Ski / 200 Meter Run / 500 Meter Bike 
  • 3 Speed Back Squats 

*Back Squats start at 65% of 1RM 

*Athletes choice if they want to increase or keep weight the same

*Squats must maintain the “speed” element to them 

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Workout: Every 4 Minutes x 4 Rounds 

  • 18 Wall Balls (20/14) 
  • 12 Alternating DB Snatches (50/35) 

-In remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Score is total # of calories completed across all 4 Rounds 

*CRX: 12 Alternating DB Snatches (70/50) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions