WOD: Monday, February 21st, 2022 (Burpee Day 22)

Warm-up: Group Dynamic

• Plank/Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of shoulder taps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run / 250 Meter Row / 600 Meter Bike 
• 3 Cleans (ascending weights)

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Workout: 4 Intervals (4 Minutes ON / 1 Min OFF) 

• 2 Cleans (185/115) 
• 4 Lateral Pogo Burpees 
• 8 Med-Ball Push Press (20/14) 

*Pick up where you leave off after rest period 

*Score is total rounds + reps accumulated across all 4 intervals 

*Cleans can be power or squat 

*CRX: 2 Cleans (205/135) 

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Cardio Option: 4 Intervals (4 Minutes ON / 1 Min OFF) 

• 4 Atomic Sit Ups (25/15) 
• 4 Burpees to a plate 
• 8 Med-Ball Push Press (20/14) 

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Accessory Work: Open Prep 

• Work on any movement you may be nervous for in the open

*Cough cough* DOUBLE UNDERS *Cough cough*

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Core: 4 Rounds 

• 15 V-Ups 
• 30 Bicycle Crunches