WOD: Tuesday, March 12th, 2024 (Burpee Day 43)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

  • 500 Meter Run 

-into-

12 – 10 – 8 

  • Toes to Bar 
  • Shoulder to Overhead (135/95) 

-Then-

  • 500 Meter Run 

-Into-

36 – 30 – 24 

  • Ab-Mat Sit Ups
  • Med-Ball Push Press (20/14) 

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Cardio Option: For Time 

  • 500 Meter Run 

-into-

12 – 10 – 8 

  • Toes to Bar 
  • DB Shoulder to Overhead (50/35) *Per side 

-Then-

  • 500 Meter Run 

-Into-

36 – 30 – 24 

  • Ab-Mat Sit Ups
  • Med-Ball Push Press (20/14) 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Flutter Kicks