WOD: Friday, February 25th, 2022 (Burpee Day 26)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner 
• 3 Deadlifts + 3 Hang Power Cleans (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike/Runner 

-Then, in remaining time AMRAP of: 

• Deadlifts 
• Hang Power Cleans 
• Pull Ups 

Intv1: 8 DL’s (115/85), 8 HPC’s (115/85), 8 Pull Ups 

Intv2: 6 DL’s (135/95), 6 HPC’s (135/95), 6 Pull Ups 

Intv3: 4 DL’s (155/105), 4 HPC’s (155/105), 4 Pull Ups 

*3 Separate scores – One for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: (18/15) Calorie Row OR (15/12) Calorie Bike/Runner 

-Then, in remaining time AMRAP of: 

• 12 Russian KB Swings (24K/16K)
• 6 Pull Ups 

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Accessory Work: Open Prep 

Work on any one of the movements for 22.1 

Movements Are:

• Wall Walks 
• Alternating DB Snatches (50/35)
• Box Jump Overs w/ step down (24”/20”) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions