WOD: Thursday, March 21st, 2024 (Burpee Day 52)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • 5 Med-Ball Jump Squats (20/14) 

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Workout: For Time

2 Rounds 

  • 500 Meter Row OR 1200 Meter Bike 
  • 45 Wall Balls (20/14) 
  • 30 Box Jump Overs (24”/20”) 
  • 15 Front Squats (135/95) 

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Cardio Option: For Time

2 Rounds 

  • 500 Meter Row OR 1200 Meter Bike 
  • 45 Wall Balls (20/14) 
  • 30 Box Jump Overs (24”/20”) 
  • 30 KB Goblet Squats (24K/16K)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses
  • 10 Banded Rotations