WOD: Wednesday, February 21st, 2024 (Burpee Day 23)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Gymnastics-Endurance: EMOM x 12 Minutes
- Min1: (12/8) Calorie Row OR (9/6) Calorie Bike
- Min2: Max Wall Walks
- Min3: Rest
*Scaling Options:
- Scale Distance
- Plyo Box Wall Walks
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Workout: For Time
- 500 Meter Row/ 400 Meter Run / 1200 Meter Bike
-into-
3 Rounds
- 7 Power Snatches (105/75)
- 7 Burpees Over Bar
-Then-
- 500 Meter Row/ 400 Meter Run / 1200 Meter Bike
-into-
3 Rounds
- 14 Alt DB Snatches (50/35)
- 14 Med-Ball Push Press (20/14)
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Cardio Option: For Time
- 500 Meter Row/ 400 Meter Run / 1200 Meter Bike
-into-
3 Rounds
- 14 Rage Balls (20/15)
- 7 Burpees
-Then-
- 500 Meter Row/ 400 Meter Run / 1200 Meter Bike
-into-
3 Rounds
- 14 Alt DB Snatches (50/35)
- 14 Med-Ball Push Press (20/14)
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Core: 5 Rounds
- 15 V-Ups
- 30 Flutter Kicks
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