WOD: Sunday, February 9th, 2020 (Burpee Day 7)

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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

  • (7/5) Calorie Row/Bike/Runner
  • 3 Clean and Jerks (ascending weights)
  • 5 KB Goblet Squats (16k/12k)

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Workout: AMRAP + For Time

AMRAP x 12 Minutes

  • 200 Meter Run
  • 16 Wall Balls (20/14)
  • 4 Clean and Jerks (115/85)

-Rest 2 Minutes-

For Time:

  • 400 Meter Run
  • 40 Wall Balls (20/14)
  • 20 Clean and Jerks (115/85)

*Two scores, one for AMRAP, one for “For Time”

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Cardio Option: AMRAP + For Time

AMRAP x 12 Minutes

  • 200 Meter Run
  • 16 Wall Balls (20/14)
  • 16 American KB Swings (24k/16k)

-Rest 2 Minutes-

For Time:

  • 400 Meter Run
  • 40 Wall Balls (20/14)
  • 40 American KB Swings (24k/16k)

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Flutter Kicks