WOD: Friday, February 12th, 2021 (Burpee Day 12)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (15 – 17 Minutes)

  • 5 Sets x 1 Rep 

Sets 1, 2, and 3: All at 90%

Sets 4 and 5: All at 95% 

*Focus on dialing in your set up and pulling strong off the floor

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Workout: 15 Minute Ladder 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc… 

  • Alternating DB Snatch (50/35)
  • Box Jumps (24”/20”)

*Every 3 Minutes (NOT including 0:00) complete:

  • (8/6) Calorie Row/Bike/Runner

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions