WOD: Sunday, March 17th, 2024 (Burpee Day 48)

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Warm-up: Group Dynamic

  • Glute Bridge/Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 5 Jump Squats 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

  • Box Jumps + Power Cleans 

Intv1: 8 Box Jump Overs (24”/20) / 4 Power Cleans (135/95) 

Intv2: 6 Box Jumps (24”/20”) / 3 Power Cleans (155/105) 

Intv3: 4 Box Jumps (30”/24”) / 2 Power Cleans (185/115) 

*3 Total Scores:

  • Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy In: 300 Meter Run 

-In remaining time AMRAP of: 

  • Box Jumps + Russian KB Swings (24K/16K)

Intv1: 8 Box Jump Overs (24”/20) / 8 Russian KB Swings (24K/16K)

Intv2: 6 Box Jumps (24”/20”) / 6 Russian KB Swings (24K/16K)

Intv3: 4 Box Jumps (30”/24”) / 4 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations