WOD: Tuesday, February 23rd, 2021 (Burpee Day 23)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat-Hips Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row/ 300 Meter Bike/ 100 Meter Runner
• 3 Power Cleans (ascending weights)
• 3 Strict Pull Ups 

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Workout: For Time 

2 Rounds 

• 15 Burpees over bar 
• 15 Power Cleans (95/65)
• 15 Pull Ups 

-Into-

2 Rounds 

• 12 Burpees over bar 
• 12 Power Cleans (115/85)
• 12 Pull Ups

-Into-

2 Rounds 

• 9 Burpees over bar 
• 9 Power Cleans (135/95)
• 9 Pull Ups

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Cardio Option: For Time 

2 Rounds 

• 15 Burpees 
• 15 American KB Swings (24k/16k)
• 15 Pull Ups 

-Into-

2 Rounds 

• 12 Burpees 
• 12 American KB Swings (24k/16k)
• 12 Pull Ups

-Into-

2 Rounds 

• 9 Burpees 
• 9 American KB Swings (24k/16k)
• 9 Pull Ups

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Endurance Work: Machine Sprints

*Pick a cardio machine to use and complete the following:

5 Rounds 

• :20s Hard effort 
• :40s Easy 
• No rest between rounds

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Core: 4 Rounds 

• 20 Alternating Single Leg V-ups
• :30s Hollow Hold