WOD: Monday, February 26th, 2024 (Burpee Day 28)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 250 Meter Row OR 200 Meter Run 
• 3 Power Snatches (ascending weights) 
• :15s Hollow Hold 

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Workout: Every 6 Minutes x 3 Intervals 

• 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

• 15 Weighted Ab-Mat Sit Ups (20/14)
• 10 Box Jump Overs (24”/20”) 
• 5 Power Snatches (115/85) 

Pick up where you leave off for each new interval 

*RX+: 15 Toes to Bar

*CRX: 15 Toes to Bar / 5 Power Snatches (155/105) 

*One score – total # of rounds + reps completed across all 3 intervals

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Cardio Option: Every 6 Minutes x 3 Intervals 

• 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

• 15 Weighted Ab-Mat Sit Ups (20/14)
• 10 Box Jump Overs (24”/20”) 
• 10 Alt DB Snatches (50/35) 

Pick up where you leave off for each new interval 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches