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