WOD: Wednesday, April 24th, 2024 (Burpee Day 86)

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Warm-up: Group Dynamic

  • Glute Bridge-Hip Thrust Tabata – 2 Minutes 
  • :20s Glute bridge hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

  • Establish a new 1 Rep Max

*Warm Up Rep scheme:

  • 5-5-3-3-1-1-1-1-1-….

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Workout: 4 Rounds (1 Min Stations / NO Transition) 

  • Station1: Max Power Snatches (105/75) 
  • Station2: Max Calorie Row OR Bike 
  • Station3: Max DB Box Step Ups (24”/20”)(50/35)
  • Station4: Rest 

*4 Scores – Total accumulated reps for each round 

*ONE DB on the step ups – hold however you want except on the thigh

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Cardio Option: 4 Rounds (1 Min Stations / NO Transition) 

  • Station1: Max Alt DB Snatches (50/35)
  • Station2: Max Calorie Row OR Bike 
  • Station3: Max DB Box Step Ups (24”/20”)(50/35)
  • Station4: Rest 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold