WOD: Thursday, March 17th, 2022 (Burpee Day 46)
Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Push Ups
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Min Row/Bike/Runner
- 5 Deadlifts (ascending weights)
- :15s HS Hold OR Plank on Hands
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Workout: Every 3 Minutes x 6 Rounds
- 5 Strict Handstand Push Ups
- 10 Deadlifts (205/135)
-In remaining time, max reps of:
- Calorie Row/Bike/Runner
*Score is total # of calories accumulated across all 6 rounds
*Strict HSPU Modifications:
- 5 Plyo Box HSPU
- 10 Hand Release Push Ups
- 15 Med-Ball Push Press (20/14)
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Cardio Option: Every 3 Minutes x 6 Rounds
- 5 Strict Handstand Push Ups
- 10 Burpee-Rage Balls (20/15)
-In remaining time, max reps of:
- Calorie Row/Bike/Runner
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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