WOD: Friday, February 9th, 2024 (Burpee Day 11)

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Couch 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 Front Squats 

*Can take the bar from the floor or from the rack 

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

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Workout: For Time 

• 300 Meter Run 

-Into-

11 – 9 – 7 

• DB/KB Goblet Squats (50/35)(24K/16K)
• Toes to Bar 

-Then-

• 300 Meter Run 

-Into-

9 – 7 – 5 

• DB/KB Goblet Squats (50/35)(24K/16K)
• Toes to Bar 

-Then-

• 300 Meter Run 

-Into-

7 – 5 – 3 

• DB/KB Goblet Squats (50/35)(24K/16K)
• Toes to Bar 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions