WOD: Friday, March 24th, 2023 (Burpee Day 54)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Push Press (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 24 Weighted Ab-Mat Sit Ups (20/14) 
  • 24 Push Press (95/65) 

-Then-

2 Rounds 

  • 200 Meter Run
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Push Press (105/75) 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 6 Weighted Sit Ups (20/14) 
  • 6 Push Press (115/85) 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 24 Weighted Ab-Mat Sit Ups (20/14) 
  • 24 Burpee Rage-balls (20/15)

-Then-

2 Rounds 

  • 200 Meter Run
  • 12 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 Burpee Rage-balls (20/15)

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 6 Weighted Sit Ups (20/14) 
  • 6 Burpee Rage-balls (20/15)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions