WOD: Thursday, February 8th, 2024 (Burpee Day 10)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway (150 M Air Runner) 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

3 Rounds 

  • 36 Double Unders 
  • 9 Sumo Deadlift High Pulls (105/75) 
  • 3 Wall Walks 

-Then-

  • 500 Meter Run

-Then-

3 Rounds 

  • 3 Wall Walks 
  • 9 Sumo Deadlift High Pulls (105/75) 
  • 36 Double Unders 

*Wall Walk Scaling Options: 

  • Scale Distance OR Reps 
  • Plyo Box Wall Walk (6 Reps)

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Cardio Option: For Time 

3 Rounds 

  • 36 Double Unders 
  • 12 Rage Balls (20/15)
  • 3 Wall Walks 

-Then-

  • 500 Meter Run

-Then-

3 Rounds 

  • 3 Wall Walks 
  • 12 Rage Balls (20/15)
  • 36 Double Unders 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations