WOD: Thursday, February 25th, 2021 (Burpee Day 25)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of shoulder taps
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Minute Cap)

  • Run to the end of driveway (100 Meter Runner)
  • 5 Deadlifts (ascending weights)
  • :15s Handstand Hold OR Plank on hands

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

10 Rounds 

  • 6 Handstand Push Ups 
  • 6 Deadlifts (185/125) 

-Then-

  • Buy Out: 800 Meter Run 

CRX:

  • 6 Deadlifts (225/155)
  • Odd Rounds: Strict HSPU – Even Rounds: Kipping HSPU

*HSPU Scale: 12 Hand Release Push Ups 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

10 Rounds 

  • 6 Handstand Push Ups 
  • 12 Russian KB Swings (24k/16k) 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 5 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 Flutter Kicks