WOD: Saturday, March 16th, 2024 (Burpee Day 47)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Lateral Hops, Air Squats, Burpees  
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Ski 
  • 5 Thrusters (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: Open Workout “24.3” 

For Time – 15 Minute Cap 

5 Rounds 

  • 10 Thrusters (95/65) 
  • 10 Chest to Bar Pull Ups 

-Rest 1 Minute- 

5 Rounds 

  • 7 Thrusters (135/95) 
  • 7 Bar Muscle Ups 

*Scaled:

  • Weights- (65/45)(95/65)
  • Gymnastics- Jumping Chest to Bar / Chin Over Bar Pull Ups 

*Masters 55+ RX: 

  • Weights- (65/45)(95/65)
  • Gymnastics- Chin Over Bar Pull Ups  / Chest To Bar Pull Ups 

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Core: 4 Rounds 

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