WOD: Monday, March 11th, 2024 (Burpee Day 42)

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Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Bird Dogs (alt sides) 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row / 150 Meter Run / 600 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • 6 Box Step Up and Overs (24″/20″)

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Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF) 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 10 DB Box Step Up and Overs (24”/20”)(50/35) 

-In remaining time complete max reps of: 

  • Squat Cleans 

INTV1: (135/95) 

INTV2: (155/105) 

INTV3: (185/115) 

*DB must be held in the suitcase position, can switch whenever

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Cardio Option: 3 Intervals (5 Minutes ON / 2 Minutes OFF) 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 10 DB Box Step Up and Overs (24”/20”)(50/35) 

-In remaining time complete max reps of: 

  • Med-Ball Squat Cleans (20/14) 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold