WOD: Wednesday, February 21st, 2024 (Burpee Day 23)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Gymnastics-Endurance: EMOM x 12 Minutes

  • Min1: (12/8) Calorie Row OR (9/6) Calorie Bike
  • Min2: Max Wall Walks 
  • Min3: Rest 

*Scaling Options:

  • Scale Distance 
  • Plyo Box Wall Walks 

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Workout: For Time 

  • 500 Meter Row/ 400 Meter Run / 1200 Meter Bike 

-into- 

3 Rounds 

  • 7 Power Snatches (105/75) 
  • 7 Burpees Over Bar 

-Then-

  • 500 Meter Row/ 400 Meter Run / 1200 Meter Bike 

-into- 

3 Rounds 

  • 14 Alt DB Snatches (50/35)
  • 14 Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

  • 500 Meter Row/ 400 Meter Run / 1200 Meter Bike 

-into- 

3 Rounds 

  • 14 Rage Balls (20/15)
  • 7 Burpees

-Then-

  • 500 Meter Row/ 400 Meter Run / 1200 Meter Bike 

-into- 

3 Rounds 

  • 14 Alt DB Snatches (50/35)
  • 14 Med-Ball Push Press (20/14) 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks