WOD: Monday, February 7th, 2021 (Burpee Day 8)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Sets 1 and 2: 2 Reps @90% of 1 RM 
  • Sets 3 and 4: 1 Rep @95% of 1RM 

*Make sure you rest :90s-2 Min between each heavy set

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Workout: For Time 

3 Rounds 

  • 12 Power Cleans (115/85) 
  • 12 Pull Ups 

-Then-

3 Rounds 

  • 12 Power Cleans (115/85) 
  • 24 Wall Balls (20/14) 

RX+ : 12 Chest 2 Bar Pull Ups 

CRX: 6 Bar Muscle Ups 

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Cardio Option: For Time 

3 Rounds 

  • 15 Atomic Sit Ups (25/15)
  • 12 Pull Ups 

-Then-

3 Rounds 

  • 15 Atomic Sit Ups (25/15)
  • 24 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings