WOD: Tuesday, March 5th, 2024 (Burpee Day 36)
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat Hold – :10s of Plate squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row OR 300 Meter Bike
- 3 Power Cleans (ascending weights)
- 3 MB Squats + 3 Wall Balls (20/14)
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Workout: For Time
- 500 Meter Row OR 1200 Meter Bike
-Into-
3 Rounds
- 15 Wall Balls (20/14)
- 5 Power Cleans (185/125)
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Into-
3 Rounds
- 15 Wall Balls (20/14)
- 10 Power Cleans (105/75)
*First barbell should be much heavier than second
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Cardio Option: For Time
- 500 Meter Row OR 1200 Meter Bike
-Into-
3 Rounds
- 15 Wall Balls (20/14)
- 15 Russian KB Swings (24K/16K)
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Into-
3 Rounds
- 15 Wall Balls (20/14)
- 15 Russian KB Swings (24K/16K)
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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