WOD: Friday, March 1st, 2024 (Burpee Day 32)
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
——————————————————————————————————–
Pre-Game: 4 Rounds
- (9/7) Calorie Row/Bike/Runner/Ski
- 5 Hang Power Cleans (ascending weights)
- 5 Tempo Push Ups
——————————————————————————————————–
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
——————————————————————————————————–
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
——————————————————————————————————–
Accessory: Open Prep
- Practice any of the movements for 24.1!
——————————————————————————————————–
Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
There are currently no active social stickers.