WOD: Sunday, February 4th, 2024 (Burpee Day 6)

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of jump squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row OR Bike 
• 6 Alt Front Rack Lunges (ascending weights) 
• 3 Push Presses 

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Workout: Ladder + For Time 

Part A- Ladder x 14 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc… 

• Calorie Row OR Bike 
• Alt Front Rack Lunges (105/75)
• Push Press (105/75) 

-Rest 2 Minutes-

Part B – For Time 

• 500 Meter Row OR 1200 Meter Bike 

*Two Scores:

• Last FULL round completed + partial reps for Part A 
• Time for Part B 

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Cardio Option: Ladder + For Time 

Part A- Ladder x 14 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc… 

• Calorie Row OR Bike 
• Alt DB Lunges (50/35)
• Atomic Sit Ups (25/15)

-Rest 2 Minutes-

Part B – For Time 

• 500 Meter Row OR 1200 Meter Bike 

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Core: 5 Rounds 

• 30 Plate Twists (25/15) 
• 30 Flutter Kicks