WOD: Saturday, March 9th, 2024 (Burpee Day 40)

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Warm-up: Group Dynamic

  • Glute Bridge/Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 300 Meter Row 
  • 5 Deadlifts (ascending weights) 
  • 1 Min of DU/SU practice 

*Work on finding the right pace for you on the rower

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Workout: Open Workout “24.2” 

AMRAP x 20 Minutes 

  • 300 Meter Row 
  • 10 Deadlifts (185/125) 
  • 50 Double Unders 

*Every 10 Meters = 1 Rep 

Scaled: 10 DL (135/95) / 50 Single Unders 

Masters 55+: 10 DL (135/95) / 50 Double Unders 

Scaled Masters 55+: 10 DL (95/65) / 50 Single Unders

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the Ceilings