WOD: Thursday, March 7th, 2024 (Burpee Day 38)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, burpees 
  • Couch Stretch – 1 minute per side

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Pre-Game: 3 Rounds 

  • 1 Minute Row OR Bike 
  • 5 Front Squats (ascending weights) 
  • 5 Broad Jumps

*Front Squats will come from the floor 

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Workout: For Time 

4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 10 Front Squats (135/95) 

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Cardio Option: For Time 

4 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 15 KB/DB Goblet Squats (24K/16K)(50/35)

-Then-

  • Buy Out: 1000 Meter Row OR 2400 Meter Bike 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations