WOD: Friday, February 16th, 2018 (Burpee Day 13)

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Warm-up: Group Dynamic

  • 2 Minutes of Continuous Movement
  • 1 Minute of high knees and butt kicks (alternating every :15)
  • 1 Minute of Arm circles big & small (alternating every :15)
  • Couch stretch – 1 Minute each side


Pre-Game: 9 Minute EMOM

  • Minute 1: 10 Shuttle Runs (25 feet)
  • Minute 2: 2 Power Cleans + 4 Front Rack Lunges (ascending weights)
  • Minute 3: :20 Handstand Hold / :30 Plank

 

Workout: AMRAP 20 Minutes

  • 15 Power Cleans (95/65)
  • 10 Front Rack Lunges (95/65)
  • 5 Strict Handstand Push ups

HSPU Sub = 2x the Push ups

 

Cardio Option: 4 Rounds

  • 500 Meter Run/Row
  • 25 GHD Sit ups
  • Calorie Bike (30/20)

 

Strength: Bench Press

  • Work to sets of 3 for max weight

 

Core: 5 Rounds

  • 15 GHD Sit ups
  • 15 GHD Back extensions