WOD: Monday, February 10th, 2020 (Burpee Day 8)

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Pigeon Stretch – 1 Minute per side

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Strength: Front Squat (12 – 15 Minutes)

  • 5 Sets x 1 Rep @80-85% of 1-Rep Max

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Workout: 4 Rounds (5 Minutes ON / 1 Min OFF)

  • Buy In: (21/18) Calorie Row/Bike/Runner

-Then in remaining time, AMRAP of:

  • 7 Box Jump Overs (24”/20”)
  • 7 Thrusters (95/65)

*4 Separate scores / one for each round

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Cardio Option: 4 Rounds (5 Minutes ON / 1 Min OFF)

  • Buy In: (21/18) Calorie Row/Bike/Runner

-Then in remaining time, AMRAP of:

  • 7 Box Jump Overs (24”/20”)
  • 14 Rage Balls (20/15)

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations