sySTM Fitness WOD: 12.27.23

Countdown 2023

Buy In: 2023m Row

Then, complete:

• Age in Years = Russian Kettlebell Swings (24/16kg)

  • Athletes perform kettlebell swings equal to their age in years.

• Birth Month = Burpees

  • Athletes do a number of burpees equal to their birth month (e.g., January = 1 burpee, December = 12 burpees).

• Birth Day = Box Step Overs (24/20in)

  • Athletes complete a number of box step overs equal to their birth day (e.g., if your birthday is on the 15th, do 15 box step overs).

Cash Out: 2024m Row

Execution & Scoring:

• Athletes start with the 2023-meter row.

• Then, complete the prescribed number of kettlebell swings, burpees, and box step overs.

• Finish with a 2024-meter row.

• The score is the total time on the clock when the cash-out row is completed.

Pacing & Strategy:

• Athletes can strategize by deciding whether to tackle the higher-repetition movement (burpees or box step overs) first or last, depending on their strengths and preferences.

• Maintaining a consistent pace during the initial row and kettlebell swings will be important to leave energy for the burpees and box step overs.

Fitter Together - Fitter Forever