WOD: Wednesday, February 16th, 2022 (Burpee Day 17)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Bird Dogs w/ :03s pause – 10 Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute Per side 

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Strength: Deadlift (17 Minutes) 

  • Establish a new 5 Rep Max 

*Must be touch n’ go for all 5 reps in order to count

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Workout: For Time 

4 Rounds 

  • 350 Meter Row OR 750 Meter Bike (.75 km)
  • 25 Ab-Mat Sit Ups 
  • 15 Hang Power Cleans (105/75) 

-Then-

  • Buy Out: 50 Alt DB Box Step Ups (50/35)(24”/20”) 

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Cardio Option: For Time 

4 Rounds 

  • 350 Meter Row OR 750 Meter Bike (.75 km)
  • 25 Ab-Mat Sit Ups 
  • 15 American KB Swings (24K/16K) 

-Then-

  • Buy Out: 50 Alt DB Box Step Ups (50/35)(24”/20”) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)