WOD: Monday, February 5th, 2024 (Burpee Day 7)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 3 Touch N’ Go Snatches 

*Athletes can choose to increase the weight or stay the same 

*Focus here is on barbell cycling under fatigue

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Workout: 4 Intervals (3 Min ON / 1 Min OFF) 

  • 9 Box Jump Overs (24”/20”) 
  • 6 Alt DB Snatches (50/35) 
  • 3 Burpees to a target (pull up bar) 

*Pick up where you leave off after the rest period 

*Two hand touch on the burpees 

*One score – Total # of rounds + reps completed 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold