WOD: Saturday, March 11th, 2023 (Burpee Day 41)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • 5 SLOW Knee Raises + :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Into-

12 – 10 – 8 

  • Toes to Bar 
  • Hang Power Cleans (115/85) 

-Then-

  • 30 Box Jumps (24”/20”) 

-Then-

8 – 10 – 12 

  • Toes to Bar 
  • Hang Power Cleans (115/85) 

-Into-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

*CRX: Hang Power Cleans (155/105) 

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Cardio Option: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Into-

12 – 10 – 8 

  • Toes to Bar 
  • DB Hang Clean and Jerks (50/35) *per side

-Then-

  • 30 Box Jumps (24”/20”) 

-Then-

8 – 10 – 12 

  • Toes to Bar 
  • DB Hang Clean and Jerks (50/35) *per side

-Into-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Accessory Work: Bench Press 

5 Sets 

  • 5 Reps @ 60-70% of 1RM 

*Pause at chest and explode up 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)