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