WOD: Thursday, March 23rd, 2023 (Burpee Day 53)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 5 per side 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run / 250 Meter Row / 600 Meter Bike 
• 5 Touch N’ Go Deadlifts 

*Starting weight is 70% of 1 Rep Max 

*Athletes choice if they want to increase or keep weight the same

*Must maintain the touch n’ go for all 5 reps 

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Workout: For Time 

5 Rounds 

• 15 Wall Balls (20/14) 
• 10 Alt DB Devils Press (50/35) 
• 200 Meter Run / 250 Meter Row / 600 Meter Bike 

*Rest 1 Minute at the completion of each round 

*Score is time it takes to complete all 5 rounds including rest

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 30 Bicycle Crunches