WOD: Sunday, March 19th, 2023 (Burpee Day 49)

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Warm-up: Group Dynamic 

  • Med-Ball Squat – Lunge Tabata – 2 Minutes 
  • :20s Bottom of squat Hold w/ med-ball – :10s of Med-Ball Lunges
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row / Bike / Runner 
  • 6 Alt Front Rack Lunges (ascending weights)
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Alternating Front Rack Lunges (95/65) 
  • 45 Wall Balls (20/14) 
  • 90 Ab-Mat Sit Ups 
  • 45 Wall Balls (20/14) 
  • 30 Alt Front Rack Lunges (95/65) 
  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

*30 Minute Cap if necessary 

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Cardio Option: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 30 Alt DB Lunges (50/35) 
  • 45 Wall Balls (20/14) 
  • 90 Ab-Mat Sit Ups 
  • 45 Wall Balls (20/14) 
  • 30 Alt DB Lunges (50/35) 
  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 Flutter Kicks