WOD: Saturday, February 3rd, 2024 (Burpee Day 5)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

10 – 20 – 30 – 20 – 10 

  • Weighted AB-Mat Sit Ups (20/14) 

5 – 10 – 15 – 10 – 5 

  • Power Cleans (135/95) 

-Then-

  • But Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

*RX+ Weights (155/105)

*CRX Weights (185/115) 

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Cardio Option: For Time 

  • Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

10 – 20 – 30 – 20 – 10 

  • Weighted AB-Mat Sit Ups (20/14) 
  • Rage Balls (20/15) 

-Then-

  • But Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Strength: Bench Press 

  • 5 Sets x 5 Reps 

*Increase the weight each set 

*Build to a tough set of 5 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings