WOD: Sunday, February 16th, 2020 (Burpee Day 14)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3

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Pre-Game: 3 Rounds

  • Run the driveway
  • 3 Hang Power Snatches (ascending weights)
  • 5 Broad Jumps

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Workout: 24 Minute AMRAP

  • Max Calorie Row/ Bike/ Runner

*Every 3 Minutes (not including 0:00) complete:

  • 12 Ab-Mat Sit Ups
  • 6 Box Jumps (24”/20”)
  • 3 Hang Power Snatches (95/65)

*Score is Max cals in 24 Minutes

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Cardio Option: 24 Minute AMRAP

  • Max Calorie Row/ Bike/ Runner

*Every 3 Minutes complete:

  • 12 Ab-Mat Sit Ups
  • 6 Box Jumps (24”/20”)
  • 6 American KB Swings (24k/16k)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations