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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