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