WOD: Thursday, March 16th, 2023 (Burpee Day 46)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Strict Press 

*Starting weight should be 70% of 1RM 

*Athletes choice if they want to increase or keep weight the same

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Workout: AMRAP x 16 Minutes 

  • 4 DB Hang Clean and Jerks (50/35) 
  • 8 2FOR1 Wall Balls (20/14) 
  • (16/12) Calorie Row OR (12/8) Calorie Bike 

*DB Hang Clean and Jerks are 2 per side 

*2FOR1 Wall Balls: 1 Med-Ball Squat + 1 Wall Ball = 1 Rep

*Score is total # of rounds + reps completed in 16 minutes 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold