WOD: Thursday, February 11th, 2021 (Burpee Day 11)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row OR Runner
• 3 Front Squats (ascending weights)
• :15s Hollow Hold 

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Workout: For Time 

• 1000 Meter Row OR 800 Meter Runner 
• 60 Ab-Mat Sit Ups 
• 15 Front Squats (135/95) 

-into-

• 750 Meter Row OR 600 Meter Runner 
• 40 Ab-Mat Sit Ups 
• 10 Front Squats (155/105) 

-into-

• 500 Meter Row OR 400 Meter Runner 
• 20 Ab-Mat Sit Ups 
• 5 Front Squats (185/125)

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Cardio Option: For Time 

• 1000 Meter Row OR 800 Meter Runner 
• 60 Ab-Mat Sit Ups 
• 30 DB Goblet Squats (50/35)

-into-

• 750 Meter Row OR 600 Meter Runner 
• 40 Ab-Mat Sit Ups 
• 20 DB Goblet Squats (50/35)

-into-

• 500 Meter Row OR 400 Meter Runner 
• 20 Ab-Mat Sit Ups 
• 10 DB Goblet Squats (50/35)

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Accessory Work: Handstands

• Beginner: 5 Sets x 5 Negatives OR Work on getting upside down
• Intermediate: 5 Sets of :15s HS Hold + 3-5 Kipping HSPU
• Advanced: 5 Sets of :15s HS Hold + 5 Strict HSPU + :15s HS Hold 

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Core: 4 Rounds 

• 10 Hanging Knee Raises 
• 30 Russian Twists (25/15)