WOD: Wednesday, February 17th, 2021 (Burpee Day 17)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes
• :20s Plank on Hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Strict Press (12 – 15 Minutes)

• Build to a 1 Rep Max 

Build up slowly as a strict press can get heavy real fast!

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Workout: For Time 

4 – 8 – 12 – 16 – 12 – 8 – 4 

• Thrusters (95/65)

8 – 16 – 24 – 32 – 24 – 16 – 8 

• Alternating Med-Ball Step Ups (20/14)

After each round of step ups complete:

• 24 Double Unders 

*Workout finishes on Double Unders

*All step ups done to a 20” box 

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Cardio Option: For Time 

4 – 8 – 12 – 16 – 12 – 8 – 4 

• Burpees 

8 – 16 – 24 – 32 – 24 – 16 – 8 

• Alternating Med-Ball Step Ups (20/14)

After each round of step ups complete:

• 24 Double Unders 

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Core: 4 Rounds 

• 30 Russian Twists (25/15)
• 30 DB Side Bends (50/35)