WOD: Friday, March 1st, 2024 (Burpee Day 32)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • Banded Lat Stretch – 1 Minute per side

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Hang Power Cleans (ascending weights) 
  • 5 Tempo Push Ups 

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Workout: 4 Intervals (1 Minute ON / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max Hang Power Cleans (135/95) 
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

*4 Total Scores:

Total Reps accumulated across all 3 working stations per interval

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Cardio Option: 4 Intervals (1 Minute ON / :15s Transition) 

  • Station1: Max Med-Ball Push Press (20/14) 
  • Station2: Max American KB Swings (24K/16K)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest 

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Accessory: Open Prep

  • Practice any of the movements for 24.1! 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions