WOD: Saturday, February 22nd, 2020 (Burpee Day 20)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Couch Stretch – 1 Minute Per side

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Pre-Game: 4 Rounds

  • Run the stairs
  • 3 Front Squats (ascending weights) *From the floor
  • :15s Hollow Hold

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Workout: 4 Rounds

  • 400 Meter Med-Ball Run (20/14)
  • 24 Ab-Mat Sit ups
  • 6 Front Squats (185/115)
  • 12 Toes 2 Bar

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Cardio Option: 4 Rounds

  • 400 Meter Med-Ball Run (20/14)
  • 24 Ab-Mat Sit ups
  • 18 KB Goblet Squats (24k/16k)
  • 12 Toes 2 Bar

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations