WOD: Saturday, February 8th, 2020 (Burpee Day 6)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x 3

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Pre-Game: 4 Rounds

  • Run the stairs
  • 5 Overhead Squats (ascending weights)
  • :15s Plank on Hands

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Workout: For Time

  • 800 Meter Run OR 1000 Meter Row
  • 30 2:1 Bar Facing Burpees
  • 30 Overhead Squats (75/55)

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  • 400 Meter Run OR 500 Meter Row
  • 20 2:1 Bar Facing Burpees
  • 20 Overhead Squats (95/65)

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  • 200 Meter Run Or 250 Meter Row
  • 10 2:1 Bar Facing Burpees
  • 10 Overhead Squats (115/85)

*2:1 Bar Facing Burpee= BFB + Double Jump

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Cardio Option: For Time

  • 800 Meter Run OR 1000 Meter Row
  • 30 2:1 Bar Facing Burpees
  • 60 Med-Ball Jump Squats (20/14)

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  • 400 Meter Run OR 500 Meter Row
  • 20 2:1 Bar Facing Burpees
  • 40 Med-Ball Jump Squats (20/14)

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  • 200 Meter Run Or 250 Meter Row
  • 10 2:1 Bar Facing Burpees
  • 20 Med-Ball Jump Squats (20/14)

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise HOLD