WOD: Friday, March 29th, 2024 (Burpee Day 60)

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Warm-up: Group Dynamic

  • Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

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Workout: Ladder + For Time 

Part A: Ladder x 12 Minutes 

4, 6, 8, 10, 12, 14, 16, 18, 20, 22, etc..

  • Calorie Row or Bike 
  • DB Devils Press (50/35) *half per side
  • Wall Balls (20/14) 

-Rest 2 Minutes-

Part B: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

*Two Scores:

  • Last Full Round completed + partial reps for Part A 
  • Time for Part B 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions