WOD: Wednesday, March 22nd, 2023 (Burpee Day 52)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Shoulder taps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row/Bike/Runner/Ski
• Min2: 5 Power Snatches (ascending weights) 
• Min3: :20s Handstand Hold OR Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 8 Minutes 

• 24 Double Unders 
• 12 Power Snatches (75/55)
• 6 Handstand Push Ups 

-Rest :90s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 8 Power Snatches (95/65)
• 4 Handstand Push Ups

-Rest :90s-

AMRAP x 4 Minutes 

• 24 Double Unders 
• 4 Power Snatches (115/85) 
• 2 Handstand Push Ups

*3 Seperate Scores – Rounds + Reps for each AMRAP 

*Handstand Push Up Scaling Options:

• Plyo Box Handstand Push Ups (6-4-2) 
• DB Push Press (6-4-2) *per side 
• Med-Ball Push Press (12-8-4) 

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Cardio Option: AMRAP Repeats 

AMRAP x 8 Minutes 

• 24 Double Unders 
• 24 Alt DB Snatches (50/35) 
• 6 Handstand Push Ups 

-Rest :90s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 16 Alt DB Snatches (50/35) 
• 4 Handstand Push Ups

-Rest :90s-

AMRAP x 4 Minutes 

• 24 Double Unders 
• 8 Alt DB Snatches (50/35) 
• 2 Handstand Push Ups

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Core: 5 Rounds 

• 30 CrossBody Mountain Climbers 
• 30 Flutter Kicks