WOD: Monday, February 24th, 2020 (Burpee Day 22)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Squat to Stand – 10 Reps
  • Samson Stretch – 1 Minute per side

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Strength: Front Squat

  • 5 Sets x 3 Reps @80 – 85% of 1 Rep max

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Workout: 4 Rounds (4 Minute AMRAP / :90s Rest)

  • Buy In: 200 Meter Run

-Then, AMRAP of:

  • 3 Burpee Box Jumps (24”/20”)
  • 6 Hang Power Snatches (75/55)

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Cardio Option: 4 Rounds (4 Minute AMRAP / :90s Rest)

  • Buy In: 200 Meter Run

-Then, AMRAP of:

  • 3 Burpee Box Jumps (24”/20”)
  • 9 American KB Swings (24k/16k)

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Side Crunches