WOD: Thursday, February 4th, 2021 (Burpee Day 4)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• Banded Lat Pull Downs – 10 Reps per side
• Banded Lat / Hip Stretch – 1 Minute per side 

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Strength: Strict Press (12 – 15 Minutes)

• 5 Sets x 3 Reps @85% of 1 Rep Max 

All sets will start with a :03s pause on rep 1, no pauses on 2 and 3

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Workout: 3 Intervals (1 Minute Rest b/w each interval)

• 3 Min Max Calorie Row 

-Into-

• 2 Min Max Hang Power Cleans (115/85)

-Into-

• 1 Min Max Toes 2 Bar 

*Score is an accumulation of reps through all three movements

*Reset back at 0 each new interval 

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Cardio Option: 3 Intervals (1 Minute Rest b/w each interval)

• 3 Min Max Calorie Row 

-Into-

• 2 Min Max Burpee – Rage Balls (20/15) 

-Into-

• 1 Min Max Toes 2 Bar 

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Accessory Work: Strict Pull Ups 

• Beginner: 5 Sets x 5 Negatives (start with your chin over the bar and go into a controlled slow negative)
• Intermediate: 5 Sets of 3 Strict Pull ups w/ :10s Chin over bar hold after each rep 
• Advanced: 5 Sets x 5 Weighted Strict Pull Ups (Goal is unbroken) 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15)
• 20 Kick the ceilings