WOD: Tuesday, February 9th, 2021 (Burpee Day 9)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of Jump Squats 
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Cleans (ascending weights)
  • :15s Wall Sit 

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Workout: AMRAP x 21 Minutes 

  • 3 Power Cleans (185/125)
  • 12 2FOR1 Wall Balls (20/14) 
  • 300 Meter Row 

*2FOR1 Wall Balls: 1 Med-Ball Front Squat + 1 Wall Ball (12 of each)

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Cardio Option: AMRAP x 21 Minutes 

  • 12 Russian KB Swings (24k/16k) 
  • 12 2FOR1 Wall Balls (20/14) 
  • 300 Meter Row 

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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 

  • 30 Mountain Climbers
  • :30s Hollow Hold