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