WOD: Thursday, February 15th, 2024 (Burpee Day 17)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row / 200 Meter Runner / 600 Meter Bike
• 5 Deadlifts (ascending weights) 
• 5 V-Ups 

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Workout: 2 Rounds For Time 

• 1000 Meter Row / 800 Meter Runner / 2400 Meter Bike 

-Into-

30 – 20 – 10 

• Ab-Mat Sit Ups 

15 – 10 – 5 

• Deadlifts (185/115) 

*Once you complete the ladder of ABSU and DL you start over again with meters

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Cardio Option: 2 Rounds For Time 

• 1000 Meter Row / 800 Meter Runner / 2400 Meter Bike 

-Into-

30 – 20 – 10 

• Ab-Mat Sit Ups 
• Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 30 Mountain Climbers
• 30 DB Side Bends (50/35)