WOD: Saturday, March 18th, 2023 (Burpee Day 48)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Hang Power Snatches (ascending weights) 
• :10s Chin over Bar hold OR Ring row hold 

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Workout: 2 Intervals 

AMRAP x 10 Minutes 

• Buy In: 400 Meter Run 

-In remaining time AMRAP of: 

• 9 Pull Ups 
• 7 Hang Power Snatches (105/75) 
• 5 Burpees Over Bar 

-Rest 2 Minutes and Repeat- 

*CRX: 3 Bar/Ring Muscle Ups 

*2 Scores – rounds + reps for each Interval 

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Cardio Option: 2 Intervals 

AMRAP x 10 Minutes 

• Buy In: 400 Meter Run 

-In remaining time AMRAP of: 

• 9 Pull Ups 
• 7 DB Hang Snatches (50/35) *per side
• 5 Burpees Over DB

-Rest 2 Minutes and Repeat- 

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Accessory Work: Bench Press 

5 Sets 

• 3 Reps @ 70-80% of 1RM 

*Pause at chest and explode up 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (20/15) 
• 20 Kick the ceilings