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

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)