WOD: Tuesday, February 6th, 2024 (BURPEE DAY 8)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold 

*Row and Bike are ARMS ONLY

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Workout: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

10 Rounds 

  • 3 Strict Pull Ups 
  • 6 Hang Power Cleans (135/95) 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

*Row and Bike are ARMS ONLY

*RX+: 6 Hang Power Cleans (155/105)

*CRX: 6 Hang Power Cleans (185/115) 

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Cardio Option: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

10 Rounds 

  • 3 Strict Pull Ups 
  • 12 Russian KB Swings (24K/16K)

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches