WOD: Saturday, February 24th, 2024 (Burpee Day 26)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air Runner)
• 3 Clean and Jerks (ascending weights) 
• :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

3 Rounds 

9 – 6 – 3 

• Clean and Jerks (135/95) 
• Handstand Push Ups 

*After each round (full ladder) complete:

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

*CRX: C&J (185/115) / Strict HSPU

*Handstand Push Up Scaling Options:

• Plyo Box HSPU (same reps) 
• Hand Release Push Ups (18, 12, 6) 
• DB Push Press (9, 6, 3 PER SIDE) 

*WORKOUT FLOW:

• Start by completing 9, 6, and 3 reps of Clean and Jerks and HSPU
• Once FULL ladder is complete then pick up your DB/KB and carry it 300 meters
• Do that 2 more times (3 Full Ladders) 
• Workout finishes on a DB/KB Farmers Carry 

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Cardio Option: For Time 

3 Rounds 

18 – 12 – 6 

• Atomic Sit Ups (25/15) 

9 – 6 – 3 

• Handstand Push Ups 

*After each round (full ladder) complete:

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

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Strength: Bench Press 

• 5 Sets x 5 Reps 

Build to a tough set of 5 across all 5 sets 

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Core: 4 Rounds 

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