WOD: Sunday, February 11th, 2024 (Burpee Day 13)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run (Back Stairs) 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

4 Rounds 

• 200 Meter Run 
• 12 Weighted Ab-Mat Sit Ups (20/14)
• 6 Deadlifts (205/135) 

-Then-

2 Rounds 

• 400 Meter Run 
• 24 Ab-Mat Sit Ups 
• 12 DB Box Step Ups (50/35)(24”/20”) 

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Cardio Option: For Time 

4 Rounds 

• 200 Meter Run 
• 12 Weighted Ab-Mat Sit Ups (20/14)
• 12 Russian KB Swings (24K/16K)

-Then-

2 Rounds 

• 400 Meter Run 
• 24 Ab-Mat Sit Ups 
• 12 DB Box Step Ups (50/35)(24”/20”) 

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• 40 Flutter Kicks