WOD: Wednesday, March 13th, 2024 (Burpee Day 44)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Bodyweight Lunges 
  • Couch Stretch – 1 Minute per side 

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Barbell Endurance: Burpee – Front Squat EMOM 

EMOM x 5 Minutes 

  • 3 Bar Facing Burpees
  • 5 Front Squats (105/75) 

-Rest 1 FULL Minute- 

EMOM x 5 Minutes 

  • 5 Front Squats (105/75) 
  • 3 Bar Facing Burpees 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 300 Meter Run 
  • 5 Burpees to a Target (pull up bar) 

-In remaining time complete max:

  • Alt Front Rack Lunges (95/65) 

Even Rounds (2 and 4): 

  • 300 Meter Run 
  • 10 Alt Front Rack Lunges (95/65) 

-In remaining time complete max:

  • Burpees to a Target (pull up bar) 

*Two Scores: 

  • Total # of Alt FRL completed 
  • Total # of Burpees completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 300 Meter Run 
  • 5 Burpees to a Target (pull up bar) 

-In remaining time complete max:

  • Alt DB/KB Lunges (50/35)(24K/16K)

Even Rounds (2 and 4): 

  • 300 Meter Run 
  • 10 DB/KB Lunges (50/35)(24K/16K)

-In remaining time complete max:

  • Burpees to a Target (pull up bar) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)