WOD: Friday, March 15th, 2024 (Burpee Day 46)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run (Back Stairs) 
  • 5 Deadlifts (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

  • Buy In: Run the Loop 

-Then complete:

5 Rounds 

  • 2 Wall Walks
  • 8 Deadlifts (205/135) 
  • 24 Double Unders 

*If you struggle with the run scale to an 800 Meter Run 

*Wall Walk Scaling Options: 

  • Scale Reps (1 per round) 
  • Scale distance 
  • Plyo Box Wall Walk (4 Reps) 

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Cardio Option: For Time 

  • Buy In: Run the Loop 

-Then complete:

5 Rounds 

  • 2 Wall Walks
  • 12 Rage Balls (20/15) 
  • 24 Double Unders 

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Accessory: 24.3 Practice

  • Get some touches on the 24.3 movements!

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions