WOD: Sunday, March 12th, 2023 (Burpee Day 42)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, butt kicks, lateral hops 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row / Bike / Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP + For Time 

Part A – AMRAP x 10 Minutes 

  • 5 Burpees to a target (pull up bar) 
  • 10 Deadlifts (205/135) 
  • 15 Weighted Ab-Mat Sit Ups (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 
  • 5 Burpees to a target 
  • 10 Deadlifts (205/135) 
  • 5 Burpees to a target 
  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 

*Two Scores:

  • Total Rounds + Reps for Part A 
  • Total time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 10 Minutes 

  • 5 Burpees to a target (pull up bar) 
  • 10 Russian KB Swings (24K/16K)
  • 15 Weighted Ab-Mat Sit Ups (20/14) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 
  • 5 Burpees to a target 
  • 10 Russian KB Swings (24K/16K)
  • 5 Burpees to a target 
  • 250 Meter Row / 200 Meter Run / 500 Meter Bike 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the Ceilings