WOD: Thursday, February 13th, 2020 (Burpee Day 11)

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

• (10/8) Calorie Row/Bike/Runner
• 5 Back Squats (ascending weights)

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Workout: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 8 Burpee Box Step Ups (24”/20”)
• 8 Back Squats (95/65)

AMRAP x 7 Minutes

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 6 Burpee Box Step Ups (24”/20”)
• 6 Back Squats (115/75)

AMRAP x 5 Minutes

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 4 Burpee Box Step Ups (24”/20”)
• 4 Back Squats (135/85)

*3 Separate scores, one for each AMRAP

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Cardio Option: AMRAP Repeats (:90s Rest b/w)

AMRAP x 9 Minutes

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 8 Burpee Box Step Ups (24”/20”)
• 16 Med-Ball Jump Squats (20/14)

AMRAP x 7 Minutes

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 6 Burpee Box Step Ups (24”/20”)
• 12 Med-Ball Jump Squats (20/14)

AMRAP x 5 Minutes

• 250 Meter Row / 200 Meter Run / 600 Meter Bike
• 4 Burpee Box Step Ups (24”/20”)
• 8 Med-Ball Jump Squats (20/14)

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Core: 5 Rounds

• 20 Reach the ceilings
• 20 Kick the Ceilings