WOD: Saturday, March 23rd, 2024 (Burpee Day 54)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over bar hold OR Ring Row Hold

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Workout: For Time

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2 

  • Pull Ups 

5 – 5 – 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 

  • Squat Cleans (155/105) 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

*RX+: Bar Muscle Ups (5-5-4-4-3-3-2-2-1-1) 

*CRX: Bar Muscle Ups + Squat Cleans (205/125) 

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Cardio Option: For Time

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2 

  • Pull Ups 
  • Atomic Sit Ups (25/15) 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Strength: Bench Press 

  • Establish a heavy single 

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Core: 4 Rounds 

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