WOD: Thursday, February 20th, 2020 (Burpee Day 18)

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Warm-up: Group Dynamic

  • KB Goblet squat tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Overhead Squats (ascending weights)
  • 5 Broad Jumps

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Workout: 2 Rounds (2:30 Rest b/w rounds)

2 Minute Stations / :20s Transition

  • Station1: Max Wall Balls (20/14)
  • Station 2: Max Overhead Squats (115/85)
  • Station 3: Max Box Jumps (24”/20”)
  • Station 4: Max Calorie Row/ Bike/ Runner

*Immediately following station 4, rest 2:30 minutes, then restart for round 2

*Score is an accumulation of max reps across each station, 2 separate scores.

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Cardio Option: 2 Rounds (2:30 Rest b/w rounds)

2 Minute Stations / :20s Transition

  • Station1: Max Wall Balls (20/14)
  • Station 2: Max Med-ball jump squats (20/14)
  • Station 3: Max Box Jumps (24”/20”)
  • Station 4: Max Calorie Row/ Bike/ Runner

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Core: 5 Rounds

  • 15 Long Sit Ups
  • 30 Flutter Kicks