WOD: Tuesday, March 14th, 2023 (Burpee Day 44)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Shoulder Taps 
• Couch Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (12 Min Cap) 

• 1 Minute Row / Bike / Runner / Ski 
• 5 Thrusters (ascending weights) 
• 1 Wall Walk 

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row / Bike / Runner / Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 4 Thrusters (105/75) 
• 8 Med-Ball Jump Squats (20/14) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

• One for each set of max calories 
• Rounds + Reps for each 6 min AMRAP 

——————————————————————————————————–

Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row / Bike / Runner / Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 8 Atomic Sit Ups (25/15) 
• 8 Med-Ball Jump Squats (20/14) 

-Rest 2 Minutes and Repeat- 

——————————————————————————————————–

Core: 4 Rounds 

• 15 V-Ups 
• 30 DB Side Bends (50/35)