WOD: Saturday, February 20th, 2021 (Burpee Day 20)

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Warm-up: Group Dynamic 

  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap)

  • 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike
  • 3 Shoulder to Overhead (ascending weights)
  • 5 Jump Squats 

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Workout: 5 Rounds 

  • 300 Meter Row/ 200 Meter Runner/ 600 Meter Bike 
  • 15 Box Jump Overs (24”/20”)
  • Shoulder to Overhead (115/75) 

Rd1: 15 Reps, Rd2: 12 Reps, Rd3: 9 Reps

Rd4: 6 Reps, Rd 5: 3 Reps 

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Cardio Option: 5 Rounds 

  • 300 Meter Row/ 200 Meter Runner/ 600 Meter Bike 
  • 15 Box Jump Overs (24”/20”)
  • 15 Rage Balls (20/15) 

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Accessory Work: Bench + Strict Pull Ups 

4 Sets 

  • 3 Mod/Heavy Bench Press (80-85% of 1RM)
  • 5 Strict Pull Ups 

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Core: 4 Rounds

  • 20 Weighted Reach the Ceilings 
  • :30s Hollow Hold 

*Add weight to the hollow hold for an extra bonus