WOD: Thursday, February 1st, 2024 (BURPEE DAY 3)

Warm-up: Group Dynamic

• PVC Overhead Squat Tabata – 2 Minutes
• :20s Bottom of squat hold – :10s of PVC OHS 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 5 Overhead Squats (ascending weights) 
• 3 Strict Pull Ups 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 6 Overhead Squats (105/75)
• 6 Pull Ups 

-Rest 2 Minutes and Repeat- 

*RX+: 6 Chest 2 Bar Pull Ups 

*CRX: 6 Overhead Squats (135/95) / 6 Chest 2 Bar Pull Ups 

*4 Scores:

• One for each set of calories 
• Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 12 KB Goblet Squats (24K/16K)
• 6 Pull Ups 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations