WOD: Sunday, February 21st, 2021 (Burpee Day 21)

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes
  • :20s bottom of squat hold / :10s of jump squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner
  • 3 Squat Snatches (ascending weights)

*Try a few DB Overhead Lunges during the pre-game to feel out the movement

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Workout: For Time 

  • Buy In: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

-Then-

4 Rounds 

  • 48 Double Unders
  • 16 DB Overhead Lunges (50/35)
  • 4 Squat Snatches (125/85)

-Then-

  • Buy Out: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

*DB Overhead Lunge: 8 Reps per side (switch whenever you’d like)

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Cardio Option: For Time 

  • Buy In: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

-Then-

4 Rounds 

  • 48 Double Unders
  • 16 DB Overhead Lunges (50/35)
  • 16 Med-Ball Jump Squats (20/14)

-Then-

  • Buy Out: (60/52) Calorie Row OR (52/48) Calorie Bike/Runner

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • :20s Unweighted Hanging Knee Raise Hold