WOD: Tuesday, March 28th, 2023 (Burpee Day 58)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 SLOW Hanging Knee Raise + :10s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

  • (21/18) Calorie Row OR (18/15) Calorie Bike 
  • 15 Shoulder to Overhead (135/95)
  • 9 Toes to Bar 

-Then-

3 Rounds 

  • (21/18) Calorie Row OR (18/15) Calorie Bike 
  • 15 Burpees over bar 
  • 9 Toes to Bar 

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Cardio Option: For Time 

3 Rounds 

  • (21/18) Calorie Row OR (18/15) Calorie Bike 
  • 21 Rage Balls (20/15) 
  • 9 Toes to Bar 

-Then-

3 Rounds 

  • (21/18) Calorie Row OR (18/15) Calorie Bike 
  • 15 Burpees over Rage Ball 
  • 9 Toes to Bar 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations