WOD: Tuesday, February 18th, 2020 (Burpee Day 16)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Banded Shoulder Rotations – 10 Reps per side
  • Wall Hinge Stretch – 1 Minute Hold  

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Shoulder to Overhead (ascending weights)
  • :15s Plank on Hands

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Workout: 5 Rounds (4 Minutes ON / 1 Minute OFF)

  • (15/12) Calorie Row/Bike/Runner
  • 9 2:1 Bar Facing Burpees
  • Max Shoulder to Overhead (155/105)

*Score is max shoulder to overhead per round

*Scale S2OH weight to one you can complete at least 3 reps at a time.

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Cardio Option: 5 Rounds (4 Minutes ON / 1 Minute OFF)

  • (15/12) Calorie Row/Bike/Runner
  • 9 2:1 Bar Facing Burpees
  • Max Strict Handstand Push Ups

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Core: 4 Rounds

  • 20 Reach the ceilings
  • 20 Kick the ceilings