WOD: Wednesday, February 28th, 2024 (Burpee Day 30)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, bodyweight lunges, up-downs
  • Banded Hamstring Stretch – 1 Minute per side

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Barbell Endurance: Burpee-Deadlift EMOM

EMOM x 5 Minutes

  • 3 Bar Facing Burpees
  • 5 Touch N’ Go Deadlifts (185/115)

-Rest 1 FULL Minute- 

EMOM x 5 Minutes

  • 5 Touch N’ Go Deadlifts (185/115)
  • 3 Bar Facing Burpees

*Pick a weight that allows you to stay TNG the whole way through

*Goal here is to average the same time each round

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Workout: 3 Intervals (4 Minutes ON / :90s OFF) 

  • 40 Double Unders OR 32 Single Under Cross-Overs
  • 8 DB Hang Clean and Jerks (50/35) *4 PER SIDE*

-In remaining time complete:

  • Max Calorie Row OR Bike 

*3 Total Scores – Total Calories completed for each round 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter kicks