WOD: Monday, March 20th, 2023 (Burpee Day 50)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row OR Bike 
  • 5 Clean and Jerks (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • (45/30) Calorie Row OR (35/25) Calorie Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 10 Clean and Jerks (115/85) 

-Then-

  • (45/30) Calorie Row OR (35/25) Calorie Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 10 Clean and Jerks (135/95) 

-Then-

  • (45/30) Calorie Row OR (35/25) Calorie Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 10 Clean and Jerks (155/105) 

*CRX: Clean and Jerks (135/95), (155/105), (185/115) 

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Cardio Option: For Time 

  • (45/30) Calorie Row OR (35/25) Calorie Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 15 Atomic Sit Ups (25/15) 

-Then-

  • (45/30) Calorie Row OR (35/25) Calorie Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 15 Atomic Sit Ups (25/15) 

-Then-

  • (45/30) Calorie Row OR (35/25) Calorie Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 15 Atomic Sit Ups (25/15) 

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold