WOD: Sunday, February 7th, 2021 (Burpee Day 7)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Samson Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

• 150 Meter Row 
• 3 Squat Cleans (ascending weights)
• 5 Jump Squats 

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Workout: 3 Intervals (7 Minutes ON / :90s OFF) 

• Buy In: (30/24) Calorie Row 

-In Remaining time, AMRAP of: 

• 24 Med-Ball Switches (20/14) 
• 12 Ab – Mat Sit Ups 
• 3 Squat Cleans (135/95) 

*3 Seperate scores, one for each interval

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Cardio Option: 3 Intervals (7 Minutes ON / :90s OFF) 

• Buy In: (30/24) Calorie Row 

-In Remaining time, AMRAP of: 

• 24 Med-Ball Switches (20/14) 
• 12 Ab – Mat Sit Ups 
• 9 Med-Ball Squat Cleans (20/14)

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Strength & Accessory: Bench Press + Plyo Push Ups

• 5 Sets x 5 Reps of each movement

*Find a starting weight for the bench and increase each set

*Focus on exploding off the floor on the plyo push ups 

*Add plates to plyo push ups for increased difficulty

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s 6 – Inch Hold