WOD: Monday, February 12th, 2018 (Burpee Day 9)

Warm-up: Group Dynamic

• Group Jog (down and back) x3
• Duck Walk (down and back)
• Inchworms (down and back)
• Frog Stretch – 2 Minutes

Strength: Front Squats 

• 4 setx – 2 Reps @90% of 1 Rep Max 

Workout: For Time

10-9-8-7-6-5-4-3-2-1 (Reps)

• Squat Cleans (155/105)
• B/W Rounds: 8 Bar Over Burpees

Endurance: Assault Bike Work

• 4 sets – 10 Calorie’s as fast as possible
• Rest 1 Min b/w sets

Core: 5 Rounds

• 15 Evil Wheels
• :30 Hollow Hold