WOD: Sunday, February 27th, 2022 (Burpee Day 28)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 5 Med-Ball Jump Squats 

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Workout: For Time 

1 Round 

  • 30 Wall Balls (20/14) 
  • 30 Sumo Deadlift High Pulls (75/55) 

-Then-

  • 500 meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds

  • 15 Wall Balls (20/14) 
  • 15 Sumo Deadlift High Pulls (95/65) 

-Then-

  • 500 meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

3 Rounds

  • 10 Wall Balls (20/14) 
  • 10 Sumo Deadlift High Pulls (115/85) 

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Cardio Option: For Time 

1 Round 

  • 30 Wall Balls (20/14) 
  • 30 KB Deadlift High Pulls (24K/16K)

-Then-

  • 500 meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds

  • 15 Wall Balls (20/14) 
  • 15 KB Deadlift High Pulls (24K/16K)

-Then-

  • 500 meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

3 Rounds

  • 10 Wall Balls (20/14) 
  • 10 KB Deadlift High Pulls (24K/16K)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold