WOD: Friday, March 2nd, 2024 (Burpee Day 33)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds (12 Min Cap)
- 1 Minute Row/Bike/Runner/Ski (increase intensity)
- 5 DB Snatches (per side) *increase weights
- 3 Burpees Over DB (working footwork and pace)
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Workout: Open Workout “24.1”
For Time – 15 Minute Time Cap
- 21 DB Snatches (50/35) *One Arm
- 21 Burpees Over DB
- 21 DB Snatches (50/35) *Other Arm
- 21 Burpees Over DB
-Then-
- 15 DB Snatches (50/35) *One Arm
- 15 Burpees Over DB
- 15 DB Snatches (50/35) *Other Arm
- 15 Burpees Over DB
-Then-
- 9 DB Snatches (50/35) *One Arm
- 9 Burpees Over DB
- 9 DB Snatches (50/35) *Other Arm
- 9 Burpees Over DB
*Scaled: DB Weights (35/20)
*Masters (55+): DB Weights (35/20)
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Barbell Option: For Time
- 21 Burpees Over Bar
- 21 Power Snatches (95/65)
- 21 Burpees Over Bar
-Then-
- 15 Burpees Over Bar
- 15 Power Snatches (95/65)
- 15 Burpees Over Bar
-Then-
- 9 Burpees Over Bar
- 9 Power Snatches (95/65)
- 9 Burpees Over Bar
*This option is for anyone who is not doing the open
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Strength: Bench Press
5 Sets x 3 Reps
- Increase the weight across all 5 sets
- Build to a tough set of 3
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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