WOD: Sunday, March 31st, 2024 (Burpee Day 62)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Push Ups + 3 Box Jumps 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy in: 400 Meter Run 

-in remaining time AMRAP of: 

  • Burpee-Box Jumps (24”/20”) 
  • Shoulder to Overhead 

Intv1: 6 BBJO / 6 S2OH (105/75) 

Intv2: 5 BBJO / 5 S2OH (115/85) 

Intv3: 4 BBJO / 4 S2OH (135/95) 

*3 Scores – Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

  • Buy in: 400 Meter Run 

-in remaining time AMRAP of: 

  • Burpee-Box Jumps (24”/20”) 
  • Med-Ball Push Press (20/14) 

Intv1: 6 BBJO / 12 MB Push Press

Intv2: 5 BBJO / 10 MB Push Press

Intv3: 4 BBJO / 8 MB Push Press

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Bicycle Crunches