WOD: Saturday, February 17th, 2024 (Burpee Day 19)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 7 Box Jump Overs (24”/20”)
  • 5 Toes to Bar 
  • 3 Squat Cleans (155/105) 

*CRX: 3 Squat Cleans (205/125) 

*Pick up where you leave off after rest period 

*ONE score – total # of rounds + reps completed across all 4 intervals 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 7 Box Jump Overs (24”/20”)
  • 5 Toes to Bar 
  • 7 DB/KB Goblet Squats (50/35)(24K/16K)

*Pick up where you leave off after rest period 

*ONE score – total # of rounds + reps completed across all 4 intervals 

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Strength: 1 and ¼ Bench Press 

5 Sets x 3 Reps 

*Build to a tough set of 3 

How to: 

  • Bring barbell down to chest 
  • Press ¼ of the way up 
  • Bring back down to your chest and press all the way up 
  • Repeat for all 3 reps each set 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings