WOD: Wednesday, February 19th, 2020 (Burpee Day 17)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute per side

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Strength: Cleans (12 – 15 Minutes)

  • 5 Sets x 3 Reps @70 – 75% of 1 Rep max

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Workout: AMRAP + For Time

Part A

AMRAP x 12 Minutes

  • 200 Run
  • 8 Deadlifts (205/125)
  • 2 Rope Climbs

-Rest 2 Minutes-

Part B

For Time

  • (30/21) Calorie Row/Bike/Runner
  • 4 Rope Climbs
  • (30/21) Calorie Row/Bike/Runner

CRX: Legless Rope Climbs

Rope Climb Scale: 2:1 Rope Ascents / 3:1 Strict Pull Ups/Ring Rows

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Cardio Option: AMRAP + For Time

Part A

AMRAP x 12 Minutes

  • 200 Run
  • 16 Russian KB Swings (24k/16k)
  • 2 Rope Climbs

-Rest 2 Minutes-

Part B

For Time

  • (30/21) Calorie Row/Bike/Runner
  • 4 Rope Climbs
  • (30/21) Calorie Row/Bike/Runner

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Russian Twists (35/25)