WOD: Friday, February 23rd, 2024 (Burpee Day 25)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High knees, Lateral hops, Burpees 
  • Samson Stretch – 1 Minute per side 

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Gymnastics-Endurance: EMOM x 12 Minutes (4 Rounds)

  • Min1: (12/8) Calorie Row OR (9/6) Calorie Bike
  • Min2: Max Toes to Bar 
  • Min3: Rest 

*Toes to Bar Scaling Options: 

  • Work to a target (focus is on the kip) 
  • Knees to Elbows 
  • Knee Raises 

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Workout: Every 3 Minutes x 4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

-in remaining time complete max reps of: 

  • Odd Rounds (1 and 3): Thrusters (95/65) 
  • Even Rounds (2 and 4): Wall Balls (20/14) 

*TWO MINUTE REST AFTER ROUND 2*

2 Scores- Total Reps completed for both movements

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Cardio Option: Every 3 Minutes x 4 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

-in remaining time complete max reps of: 

  • Odd Rounds (1 and 3): DB Thrusters (50/35)
  • Even Rounds (2 and 4): Wall Balls (20/14) 

*TWO MINUTE REST AFTER ROUND 2*

Switch every 5 reps on the DB 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions