WOD: Thursday, March 16th, 2023 (Burpee Day 46)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength-Endurance: Every 2:30 x 5 Rounds
- 250 Meter Row OR 600 Meter Bike
- 5 Strict Press
*Starting weight should be 70% of 1RM
*Athletes choice if they want to increase or keep weight the same
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Workout: AMRAP x 16 Minutes
- 4 DB Hang Clean and Jerks (50/35)
- 8 2FOR1 Wall Balls (20/14)
- (16/12) Calorie Row OR (12/8) Calorie Bike
*DB Hang Clean and Jerks are 2 per side
*2FOR1 Wall Balls: 1 Med-Ball Squat + 1 Wall Ball = 1 Rep
*Score is total # of rounds + reps completed in 16 minutes
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- :20s Unweighted Hanging Knee Raise Hold
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