WOD: Sunday, February 20th, 2022 (Burpee Day 21)

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Warm-up: Group Dynamic

  • Air Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of air squats 
  • Banded Lat / Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner 
  • 3 Front Squats + 6 Alt Front Rack Lunges 
  • :10s Chin over Bar Hold 

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Workout: 3 Rounds (1 Minute Stations / :15s Transition) 

  • Station 1: Max Front Squats (105/75)
  • Station 2: Max Pull Ups 
  • Station 3: Max Alt Front Rack Lunges (105/75)
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

*CRX: Station 2-Max Bar/Ring MU, Station 3- Max Alt Pistol Squats 

*3 Seperate Scores – Accumulated reps for each round 

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Cardio Option: 3 Rounds (1 Minute Stations / :15s Transition) 

  • Station 1: Max KB Goblet Squats (24K/16K)
  • Station 2: Max Pull Ups 
  • Station 3: Max Alt KB Front Rack Lunges (24K/16K)
  • Station 4: Max Calorie Row/Bike/Runner 
  • Station 5: Rest 

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Core: 5 Rounds 

  • 30 Russian Twists (25/15) 
  • :30s Hollow Hold