WOD: Tuesday, February 15th, 2022 (Burpee Day 16)

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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) 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Clusters (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: 10 Rounds (30 Min Cap if needed)

  • 3 Clusters (115/85) 
  • 5 Bar Over Burpees 
  • 7 Pull Ups 

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

  • (9/7) Calorie Row/Bike/Runner 

*RX+: 3 Clusters (135/95) 

*CRX: 3 Clusters (135/95) / 7 Chest 2 Bar Pull Ups 

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Cardio Option: 10 Rounds 

  • 5 Atomic Sit Ups (25/15) 
  • 5 Burpees to a Plate 
  • 7 Pull Ups 

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

  • (9/7) Calorie Row/Bike/Runner 

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Skill Work: Double Unders 

  • Beginner: Work on linking reps together 
  • Intermediate: EMOM x 5-8 Minutes of 20-30 Unbroken DU 
  • Advanced: EMOM x 5-8 Minutes of 40-50 Unbroken DU 

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Core: 4 Rounds 

  • 20 Turkish Sit Ups (20/15) 
  • :40s Tuck Hold