WOD: Friday, March 8th, 2024 (Burpee Day 39)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row/Bike/Runner/Ski (Increasing intensity)
• Min2: 5 Hang Power Cleans (ascending weights) 
• Min3: 5 Slow Knee Raises + :10s Hanging Knee Raise Hold

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

2 Rounds 

• 10 Toes to Bar 
• 10 Hang Power Cleans (105/75) 

-In remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*One score – All 3 rounds of cals added together 

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

2 Rounds 

• 10 Toes to Bar 
• 10 DB Hang Cleans (50/35) *5 per side 

-In remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

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Accessory: 24.2 Practice

• Get some touches on the 24.2 movements!

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions