WOD: Saturday, February 12th, 2022 (Burpee Day 13)

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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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Power Cleans (ascending weights) 
• :15s HS Hold OR Plank on Hands 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

• Handstand Push Ups 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

• Power Cleans (115/85) 

-Then-

• Buy Out: 800 Meter Run 

*CRX: Power Cleans (155/105) 

HSPU Scaling Options

• Plyo Box HSPU 
• Hand Release Push Ups x 2 

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Cardio Option: For Time 

• Buy In: 800 Meter Run 

-Then-

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 

• Handstand Push Ups 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

• Burpee-Rage Balls (20/15) 

-Then-

• Buy Out: 800 Meter Run 

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Strength Work: Bench Press 

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

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• 30 DB Side Bends (50/35)