WOD: Wednesday, March 15th, 2023 (Burpee Day 45)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • 3 Push Ups + 3 Box Jumps 

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Workout: 3 Rounds 

One Round consists of: 

2 – 4 – 6 

  • Power Cleans (185/115) 

4 – 8 – 12 

  • Burpee Box Jumps (24”/20”) 

Between rounds complete:

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

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Cardio Option: 3 Rounds 

One Round consists of: 

8 – 12 – 16 

  • Russian KB Swings (24K/16K)

4 – 8 – 12 

  • Burpee Box Jumps (24”/20”) 

Between rounds complete:

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations