WOD: Thursday, March 28th, 2024 (Burpee Day 58)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Squat Snatches (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• 36 Box Jump Overs (24”/20”) 

-then-

2 Rounds 

• 8 Squat Snatches (115/75) 
• 2 Rope Climbs

-Into-

• 36 Box Jump Overs (24”/20”) 

-then-

2 Rounds 

• 6 Squat Snatches (115/75) 
• 2 Rope Climbs

-Into-

• 36 Box Jump Overs (24”/20”) 

-then-

2 Rounds 

• 4 Squat Snatches (115/75) 
• 2 Rope Climbs

*RX+: Squat Snatches (135/95) – same rep scheme 

*CRX: Squat Snatches (155/105) – (6, 4, 2) Rep Scheme 

Rope Climb Scaling Options: 

• Scale back reps (1 per round) 
• Scale Distance 
• Rope Ascents (4 Reps per round) 
• Strict Pull Ups (6 Reps per round) 

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Cardio Option: For Time 

• 36 Box Jump Overs (24”/20”) 

-then-

2 Rounds 

• 16 Atomic Sit Ups (25/15) 
• 2 Rope Climbs

-Into-

• 36 Box Jump Overs (24”/20”) 

-then-

2 Rounds 

• 12 Atomic Sit Ups (25/15) 
• 2 Rope Climbs

-Into-

• 36 Box Jump Overs (24”/20”) 

-then-

2 Rounds 

• 8 Atomic Sit Ups (25/15) 
• 2 Rope Climbs

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Core: 4 Rounds 

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