WOD: Friday, February 19th, 2021 (Burpee Day 19)

Warm-up: Group Dynamic 

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

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Strength: Deadlift (15-17 Minutes)

• Build to a one rep max 

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Workout: Every 3 Minutes x 5 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike/Runner
• 9 Toes 2 Bar 

-In remaining time, max reps of:

• Squat Cleans (95/65)

*CRX: Squat Cleans (135/95)

*Score is a total # of squat cleans across all 5 rounds 

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Cardio Option: Every 3 Minutes x 5 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike/Runner
• 9 Toes 2 Bar 

-In remaining time, max reps of:

• Med-Ball Squat Cleans (20/14)

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Core: 5 Rounds

• 15 GHD Sit Ups 
• 15 GHD Back Extensions