WOD: Wednesday, March 20th, 2024 (Burpee Day 51)

Warm-up: Group Dynamic

• Bird Dog Tabata – 2 Minutes 
• :20s Bird Dog Hold – :10s of Active Bird Dogs 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• Establish a Heavy Single 

*New Strength Cycle: 

• Mondays- Back Squat (1RM) 
• Wednesdays- Deadlift (1RM) 
• Fridays- Strict Press (1RM) 

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Workout: For Time 

• 300 Meter Run 

-Into-

15 – 10 – 5 

• Burpees Over Bar 
• Hang Power Cleans (105/75) 

-Then-

• 300 Meter Run 

-Into-

5 – 10 – 15 

• Hang Power Cleans (105/75) 
• Burpees Over Bar 

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Cardio Option: For Time 

• 300 Meter Run 

-Into-

15 – 10 – 5 

• Burpees Over KB
• Russian KB Swings (24K/16K)

-Then-

• 300 Meter Run 

-Into-

5 – 10 – 15 

• Russian KB Swings (24K/16K)
• Burpees Over KB

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Core: 4 Rounds 

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