WOD: Wednesday, February 7th, 2024 (Burpee Day 9)

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Warm-up: Group Dynamic

  • Glute Bridge Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring 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 Deadlifts 

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

*Make sure that you are able to complete every round as TNG!

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Workout: Every 3 Minutes x 4 Rounds 

Each Round Starts With:

  • (15/12) Calorie Row OR (12/9) Calorie Bike/Runner

-in remaining time max reps of: 

  • Rd 1 and 3: Wall Balls (20/14)
  • Rd 2 and 4: Alt DB Devils Press (50/35) 

*Two Scores:

  • Total # of WB completed 
  • Total # of DP completed 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)