Monday 2-27-23

23.2 in full swing! 

Warm Up:
Run or Row 800m
15 OH Squat (PVC)
20 Sit Ups 
10 Burpees

Mobility 
Downward Dog 
Wall Hinge
Banded Overhead Fixer 
Knight to hamstring Stretch 

Strength:
Can Be done after workout if there is time! 
Back Squats 
8-5-5-3-3-3

WOD:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
10 Burpee Pul Ups 
10 Shuttle Runs 
15 Burpee Pull Ups 
10 Shuttle Runs 
20 Burpee Pull Ups 
10 Shuttle Runs 
25 Burpee Pull Ups 
10 Shuttle Runs 
...

Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)

If you have already done 23.2 
Try this! 
AMRAP in 15 Min of:
Row 100m
10 KB Swings (53/35#)
10 Burpees 
Row 200m
15 KB Swings 
15 Burpees 
Row 300m
20 KB Swings 
20 Burpees 
Row 400m
25 KB Swings 
25 Burpees 
After 15 Min is up 
Establish Your 3 rep max thruster 🙂