WOD: Saturday, February 15th, 2020 (Burpee Day 13)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Clean and Jerks (ascending weights)
  • 5 Jump Squats

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Workout: For Time

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 30 2:1 Wall Balls (20/14)
  • 10 Clean and Jerks (115/85)

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  • 400 Meter Row / 300 Meter Run / 900 Meter Bike
  • 20 2:1 Wall Balls (20/14)
  • 10 Clean and Jerks (135/95)

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  • 300 Meter Row / 200 Meter Run / 600 Meter Bike
  • 10 2:1 Wall Balls (20/14)
  • 10 Clean and Jerks (155/105)

CRX: 10 Clean and Jerks (135/95), (155/105), (185/115)

2:1 Wall Ball: 1 Med Ball Squat + 1 Wall Ball= 1 Rep

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Cardio Option: For Time

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike
  • 30 2:1 Wall Balls (20/14)
  • 20 Burpees

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  • 400 Meter Row / 300 Meter Run / 900 Meter Bike
  • 20 2:1 Wall Balls (20/14)
  • 20 Burpees

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  • 300 Meter Row / 200 Meter Run / 600 Meter Bike
  • 10 2:1 Wall Balls (20/14)
  • 20 Burpees

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Core: 4 Rounds

  • 15 Ab-wheels
  • 30 Side Crunches