WOD: Friday, February 2nd, 2024 (BURPEE DAY 4)

Warm-up: Group Dynamic

• Plank – Burpee Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Burpees 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: 100 Meter Run / 150 Meter Row / 300 Meter Bike
• Min2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min3: 5 MB Squats + 5 Wall Balls 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run / 250 Meter Row / 600 Meter Bike 
• 10 Sumo Deadlift High Pulls (115/85) 

-In remaining time complete max reps:

• Rounds 1 and 3: Wall Balls (20/14) 
• Rounds 2 and 4: DB Box Step Ups (50/35)(24”/20”)

*Two Scores:

• Total # of WB completed across both rounds
• Total # of DBSU completed across both rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run / 250 Meter Row / 600 Meter Bike 
• 15 Russian KB Swings (24K/16K)

-In remaining time complete max reps:

• Rounds 1 and 3: Wall Balls (20/14) 
• Rounds 2 and 4: DB Box Step Ups (50/35)(24”/20”)

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions