WOD: Thursday, February 29th, 2024 (Burpee Day 31)

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS
  • Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner
  • 5 Overhead Squats (ascending weights) 
  • 3 Box Step Ups (per side) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 10 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
  • 5 Overhead Squats (105/75) 

-Rest 2 Minutes-

Part B – For Time 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 10 Overhead Squats (105/75) 
  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

*Two Scores:

  • Rounds + Reps completed on Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 10 Alt Med-Ball Box Step Ups (20/14)(24”/20”)
  • 10 KB Goblet Squats (24K/16K)

-Rest 2 Minutes-

Part B – For Time 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 20 KB Goblet Squats (24K/16K)
  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations