WOD: Friday, February 14th, 2020 (Burpee Day 12)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute Per side

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Strength: Jerk (12 – 15 Minutes)

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

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Workout: For Time

6 – 9 – 12 – 18 – 12 – 9 – 6

• Sumo Deadlift High Pulls (75/55)
• Calorie Row/Bike/Runner

-Into-

• 30 Handstand Push Ups

*HSPU Modification: 60 Hand Release Push Ups

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Cardio Option: For Time

6 – 9 – 12 – 18 – 12 – 9 – 6

• Atomic Sit Ups (25/15)
• Calorie Row/Bike/Runner

-Into-

• 30 Handstand Push Ups

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions