4000 Saturday 2/8/2025

Today we are celebrating the 4000th WOD posted at the 307. We’ve posted a workout every Mon - Sat for over 13 years. How many have you done?

A
4 rds
Run 1 lap
10 plate ground to overhead
10 burpee step overs
:30 sec dball hold

B
The 307's 4000th Posted WOD Special

"4 for 4k"

*Read fully and carefully.
Team of 4
3 Athletes complete Station A, then 1 Athlete completes Station B. Rotate and repeat until each athlete has done Station B once (4x through).

Round 1
A: 8 synchro BURPEES
B: 2 Devils press + 100m SKI

Round 2
A: 8 synchro BURPEES
B: 2 Devils press + 100m SKI

Round 3
A: 8 synchro PLATE STEP OVERS
B: 2 Devils press + 100m SKI

Round 4
A:8 synchro PLATE STEP OVERS
B: 2 Devils press + 100m SKI

Round 5
A: 8 synchro T2B
B: 2 Devils press + 100m SKI

Round 6
A: 8 synchro T2B
B: 2 Dball cleans + 100m ROW

Round 7
A: 8 synchro PLATE STEP OVERS
B: 2 Dball cleans + 100m ROW

Round 8
A: 8 synchro PLATE STEP OVERS
B: 2 Dball cleans + 100m ROW

Round 9
A: 8 synchro BURPEES
B: 2 Dball cleans + 100m ROW

Round 10
A: 8 synchro BURPEES
B: 2 Dball cleans + 100m ROW

*Plate Step Overs (45/25) (20"), devil's press (50/35), dball cleans (150/100)
*Rower and skierg must be RESET for each person to ensure 100m each. This will equate to 4000m total.

*Flow: Athletes 1, 2, 3 will do synchro burpees, then athlete 4 will do devils press and ski. Then athlete 4 will move to burpees and athlete 1 will move to ski. 3 athletes will do burpees and 1 athlete does devils press and ski. Rotate through until all 4 athletes have completed the ski once. That completes round 1. Move to round 2 and repeat the same process. Rounds 1-5 are ski and rounds 6-10 are row.