WOD: Friday, March 17th, 2023 (Burpee Day 47)

Warm-up: Group Dynamic 

• Plank – Push Up tabata – 2 Minutes 
• :20s Plank on Hands – :10s of SLOW Push Ups 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air Runner)
• 5 Deadlifts (ascending weights) 
• :15 Hanging Knee Raise Hold 

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Workout: For Time 

• 500 Meter Run 

-Into-

4 Rounds 

• 5 Deadlifts (225/155) 
• 5 Toes to Bar 
• 25 Double Unders 

-Then-

• 500 Meter Run 

-Into-

4 Rounds 

• 25 Double Unders 
• 5 Toes to Bar 
• 5 Deadlifts (225/155) 

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Cardio Option: For Time 

• 500 Meter Run 

-Into-

4 Rounds 

• 10 Burpee-Rage Balls (20/15) 
• 5 Toes to Bar
• 25 Double Unders 

-Then-

• 500 Meter Run 

-Into-

4 Rounds 

• 25 Double Unders 
• 5 Toes to Bar
• 10 Burpee-Rage Balls (20/15) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions