WOD: Monday, March 13th, 2023 (Burpee Day 43)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row OR Bike 
• 3 Power Snatches (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: AMRAP x 18 Minutes 

• 32 Double Unders 
• 8 Power Snatches (115/85) 
• 2 Rope Climbs 

*Every 3 Minutes (Not including 0:00) complete: 

• (10/8) Calorie Row OR Bike 

*Score is total # of rounds + reps completed in 18 minutes 

Rope Climb Scaling Options: 

• Rope Ascents (4 Reps) 
• Strict Pull Ups (8 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

• 32 Double Unders 
• 16 Alt DB Snatches (50/35)
• 2 Rope Climbs 

*Every 3 Minutes (Not including 0:00) complete: 

• (10/8) Calorie Row OR Bike 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Per side)