WOD: Thursday, March 30th, 2023 (Burpee Day 60)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, bodyweight lunges, burpees 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

  • Min1: :45s Row/Bike/Runner/Ski (increasing intensity) 
  • Min2: 6 Alternating Front Rack Lunges (ascending weights)
  • Min3: 3 Strict Pull Ups + :10s Chin Over Bar Hold 

*Can sub in 5 Ring Rows + :10s Ring Row hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 12 Alternating Front Rack Lunges (115/85) 
  • 6 Pull Ups 

-Rest 2 Minutes and repeat- 

*CRX: 3 Bar/Ring Muscle Ups 

*4 total scores: 

  • calories for each interval 
  • rounds + reps for each interval

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 12 Alternating DB Lunges (50/35) 
  • 6 Pull Ups 

-Rest 2 Minutes and repeat- 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)