WOD: Thursday, February 3rd, 2021 (Burpee Day 4)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner 
  • 5 Overhead Squats (ascending weights) 
  • 3 Strict Pull Ups 

*If you are rope climbing add in a rep for practice 

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Workout: AMRAP x 21 Minutes 

  • (12/9) Calorie Row / Bike / Runner 
  • 6 Overhead Squats (115/85) 
  • 1 Rope Climb 

*Every 3 Minutes (Not including 0:00) complete:

  • 36 Double Unders 

*Rx+: 2 Rope Climbs to 13ft

CRX: 2 Legless Rope Climbs 

*Rope Climb Scaling Options:

Rope Ascents (2 Reps) OR 3 Strict Pull Ups

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Cardio Option: AMRAP x 21 Minutes 

  • (12/9) Calorie Row / Bike / Runner 
  • 9 KB Goblet Squats (24K/16K)
  • 1 Rope Climb 

*Every 3 Minutes (Not including 0:00) complete:

  • 36 Double Unders 

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Accessory Work: Handstand Push Ups 

  • Beginner: Work on kicking upside down against the wall
  • Intermediate: 4 Sets x 3 Strict HSPU + 3 Kipping HSPU
  • Advanced: 4 Sets x 5 Strict HSPU + 5 Kipping HSPU 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations