WOD: Saturday, February 19th, 2022 (Burpee Day 20)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row / Bike/ Runner 
  • 5 Push Presses (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: Open Workout “12.3” 

AMRAP x 18 Minutes 

  • 15 Box Jumps (24”/20”)
  • 12 Push Presses (115/75)
  • 9 Toes 2 Bar 

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Cardio Option: AMRAP x 18 Minutes 

  • 15 Box Jumps (24”/20”)
  • 12 DB Push Presses (50/35) *Per side 
  • 9 Toes 2 Bar 

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Strength: Bench Press 

  • Establish a new 1 Rep max 

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Core: 4 Rounds 

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