WOD: Tuesday, February 20th, 2024 (Burpee Day 22)

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 5 Front Squats (ascending weights) 
  • 5 Box Step Overs (24”/20”)

*Front Squats come from the floor 

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Workout: Every 4 Minutes x 4 Rounds 

Rounds 1 and 3:

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 10 Med-Ball Box Step Overs (20/14) (24”/20’) 

-in remaining time complete max:

  • Front Squats (135/95) 

Rounds 2 and 4:

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 5 Front Squats (135/95) 

-in remaining time complete max:

  • Med-Ball Box Step Overs (20/14)(24”/20”)

*CRX: Front Squats (185/125) 

*Two Scores:

  • Total # of Front Squats completed
  • Total # of MB Box Step Overs completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Rounds 1 and 3:

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 10 Med-Ball Box Step Overs (20/14) (24”/20’) 

-in remaining time complete max:

  • Atomic Sit Ups (25/15)

Rounds 2 and 4:

  • 350 Meter Row / 300 Meter Run / 900 Meter Bike 
  • 10 Atomic Sit Ups (25/15)

-in remaining time complete max:

  • Med-Ball Box Step Overs (20/14)(24”/20”)

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold