WOD: Tuesday, February 27th, 2024 (Burpee Day 29)

Posted by & filed under .

Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Thrusters (ascending weights) 
  • :10s Chin over Bar Hold OR Ring Row Hold 

——————————————————————————————————–

Workout: For Time 

  • 800 Meter Run 

-Into-

8 – 6 – 4 – 2

  • Strict Pull ups 
  • Thrusters (135/95) 

-Then-

  • 400 Meter Run 

-Into-

16 – 12 – 8 – 4 

  • Kipping Pull Ups 
  • Thrusters (95/65) 

*CRX: Chest to Bar Pull Ups on 2nd ladder 

*Barbell on first ladder should be done in no more than 2 sets 

——————————————————————————————————–

Cardio Option: For Time 

  • 800 Meter Run 

-Into-

8 – 6 – 4 – 2

  • Strict Pull ups 
  • DB Thrusters (50/35) *PER SIDE

-Then-

  • 400 Meter Run 

-Into-

16 – 12 – 8 – 4 

  • Kipping Pull Ups 
  • DB Thrusters (50/35) *HALF PER SIDE

——————————————————————————————————–

Core: 4 Rounds 

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