WOD: Friday, February 21st, 2020 (Burpee Day 19)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3

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Strength: Jerk (12 – 15 Minutes)

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

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Workout: For Time

  • Buy In: 800 Meter Run/ 1000 Meter Row / 2400 Meter Bike

-Then-

1 – 3 – 5 – 3 – 1

  • Rounds of * Mini Cindy

5 – 10 – 15 – 10 – 5

  • Hang Power Cleans (95/65)

– Then-

  • Buy Out: 800 Meter Run/ 1000 Meter Row / 2400 Meter Bike

*Mini Cindy: 3 Pull Ups + 6 Push Ups + 9 Air Squats

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Cardio Option: For Time

  • Buy In: 800 Meter Run/ 1000 Meter Row / 2400 Meter Bike

-Then-

1 – 3 – 5 – 3 – 1

  • Rounds of * Mini Cindy

5 – 10 – 15 – 10 – 5

  • Atomic Sit Ups (25/15)

– Then-

  • Buy Out: 800 Meter Run/ 1000 Meter Row / 2400 Meter Bike

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions