WOD: Friday, February 4th, 2021 (Burpee Day 5)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Strict Press (15 Minutes) 

• Sets 1, 2, and 3: 3 Reps @ 85% 1 Rep Max 
• Sets 4 and 5: 2 Reps @ 90% 1 Rep Max 

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Workout: Every 3 Minutes x 5 Rounds 

• 10 Box Jumps (24”/20”)
• 10 Alternating Front Rack Lunges (75/55) 

-In remaining time complete:

• Max Calorie Row OR Bike 

*CRX: 10 Alt KB Pistol Squats (16K/12K)

*Score is total # of calories completed across all 5 rounds 

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Cardio Option: Every 3 Minutes x 5 Rounds 

• 10 Box Jumps (24”/20”)
• 10 Alternating DB Lunges (50/35) 

-In remaining time complete:

• Max Calorie Row OR Bike 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions