WOD: Sunday, February 13th, 2021 (Burpee Day 14)

Warm-up: Group Dynamic

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

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Pre-Game: EMOM x 9 Minutes 

• Min 1: :45s Row OR Bike 
• Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min 3: 5 MedBall Push Press- 5 MedBall Squats – 5 Wall Balls

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Workout: Every 5 Minutes x 4 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike 
• 12 Sumo Deadlift High Pulls (115/85) 

-In remaining time complete:

• Max Wall Balls (20/14) 

*Score is total # of wall balls completed across all 4 rounds 

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Cardio Option: Every 5 Minutes x 4 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike 
• 18 Russian KB Swings (24K/16K) 

-In remaining time complete:

• Max Wall Balls (20/14) 

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Core: 4 Rounds 

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