WOD: Wednesday, March 29th, 2023 (Burpee Day 59)

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Warm-up: Group Dynamic 

  • Glute Bridge Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

  • Establish a heavy single 

*New Base Building Strength Cycle:

  • Mondays- Front Squat 
  • Wednesdays- Deadlift
  • Friday- Strict Press 

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Workout: For Time 

  • Buy In: 800 Meter Run

-Then-

30 – 20 – 10 

  • Power Cleans (95/65)
  • Med-Ball Box Step Overs (24”/20”)(20/14)

-Then-

  • Buy Out: 800 Meter Run 

*Barbell weight should be light to force you to hang on! 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run

-Then-

30 – 20 – 10 

  • Russian KB Swings (24K/16K) 
  • Med-Ball Box Step Overs (24”/20”)(20/14)

-Then-

  • Buy Out: 800 Meter Run 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)