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

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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