WOD: Thursday, February 18th, 2021 (Burpee Day 18)

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner
• 3 Power Snatches (ascending weights)
• :15s Handstand Hold OR Plank

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Workout: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

• 4 Power Snatches (125/85) 
• 8 Handstand Push Ups 
• (12/8) Calorie Row/Bike/Runner 

-Rest 2 Minutes-

Part B – For Time 

• 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

*Two scores for today, one for Part A and B

*HSPU Scale: 12 Hand Release Push Ups 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 16 Minutes 

• 8 Alternating DB Snatches (50/35) 
• 8 Handstand Push Ups 
• (12/8) Calorie Row/Bike/Runner 

-Rest 2 Minutes-

Part B – For Time 

• 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

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Skill Work: Toes 2 Bar 

• Beginner: 4 Sets x 10 Kip Swings (work to a target)
• Intermediate: 5 Minute EMOM – 5-8 Toes 2 Bar 
• Advanced: 5 Minute EMOM – 10 Reps per minute

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Core: 4 Rounds 

• 10 Banded Paloff Presses
• 10 Banded Rotations