WOD: Tuesday, March 26th, 2024 (Burpee Day 57)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Lateral Hops, Up-Downs
  • Banded Lat/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 Hang Power Cleans 
  • :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 300 Meter Run 

-Into-

15 – 12 – 9 

  • Toes to Bar 

5 – 4 – 3 

  • Hang Power Cleans (115/85) 

-Then-

  • 300 Meter Run 

-Into-

12 – 9 – 6 

  • Toes to Bar 

4 – 3 – 2 

  • Hang Power Cleans (135/95) 

-Then-

  • 300 Meter Run 

-Into-

9 – 6 – 3 

  • Toes to Bar 

3 – 2 – 1 

  • Hang Power Cleans (155/105) 

*RX+ Weights: (135/95)(155/105)(185/115) 

*CRX Weights: (155/105)(185/115)(205/125) 

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Cardio Option: For Time 

  • 300 Meter Run 

-Into-

15 – 12 – 9 

  • Toes to Bar 
  • Russian KB Swings (24K/16K)

-Then-

  • 300 Meter Run 

-Into-

12 – 9 – 6 

  • Toes to Bar 
  • Russian KB Swings (24K/16K)

-Then-

  • 300 Meter Run 

-Into-

9 – 6 – 3 

  • Toes to Bar 
  • Russian KB Swings (24K/16K)

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 Flutter Kicks