WOD: Thursday, February 17th, 2022 (Burpee Day 18)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • Pigeon Stretch – 1 Minute Per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • 400 Meter Run 

-Into-

  • 42 Wall Balls (20/14) 
  • 21 Power Snatches (75/55) 

-Then-

  • 400 Meter Run 

-Into-

  • 30 Wall Balls (20/14) 
  • 15 Power Snatches (95/65) 

-Then-

  • 400 Meter Run 

-Into-

  • 18 Wall Balls (20/14) 
  • 9 Power Snatches (115/85) 

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Cardio Option: For Time 

  • 400 Meter Run 

-Into-

  • 42 Wall Balls (20/14) 
  • 42 Rage Balls (20/15) 

-Then-

  • 400 Meter Run 

-Into-

  • 30 Wall Balls (20/14) 
  • 30 Rage Balls (20/14)

-Then-

  • 400 Meter Run 

-Into-

  • 18 Wall Balls (20/14) 
  • 18 Rage Balls (20/14) 

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Endurance Work: Assault Bike Tabata 

8 Sets 

  • :20s ON / :10s OFF 

*Goal is max calories across all 8 sets 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations