WOD: Saturday, February 13th, 2021 (Burpee Day 13)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Pigeon Stretch – 1 Minute per side

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Pre-Game: 4 Rounds 

  • 30 Double Unders OR 60 Single Unders 
  • 3 Hang Clean and Jerks (ascending weights)
  • 5 Jump Squats 

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Workout: 4 Rounds 

  • (24/20) Calorie Row/Bike/Runner 
  • 16 Alternating DB/KB Lunges (50/35)(24k/16k)
  • 8 Hang Clean and Jerks (125/85) 

CRX: 16 Alternating Pistol Squats 

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Cardio Option: 4 Rounds 

  • (24/20) Calorie Row/Bike/Runner 
  • 16 Alternating DB/KB Lunges (50/35)(24k/16k)
  • 16 Atomic Sit Ups (25/15) 

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Accessory Work: Bent Over Rows + DB Curls

  • 4 Sets x 5 Barbell Rows + 10 DB Curls Per side 

*Barbell weight should be on the moderately heavy side but NO JERKING the bar

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations