WOD: Thursday, February 24th, 2022 (Burpee Day 25)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: :45s Row/Bike/Runner 
  • Min 2: 5 Overhead Squats (ascending weights) 
  • Min 3: 5 MB Squats + 5 MB Push Press + 5 Wall Balls 

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Workout: For Time 

  • Buy In: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

5 Rounds 

  • 32 Double Unders 
  • 16 Wall Balls (20/14) 
  • 8 Overhead Squats (105/75) 

-Then-

  • Buy Out: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

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Cardio Option: For Time 

  • Buy In: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

5 Rounds 

  • 32 Double Unders 
  • 16 Wall Balls (20/14) 
  • 16 Alt Overhead Plate Lunges (25/15) 

-Then-

  • Buy Out: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 KB Pull Throughs (16K/12K)