WOD: Monday, February 28th, 2022 (Burpee Day 29)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 5 Power Cleans (ascending weights) 
  • :15s Plank on Hands 

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Workout: 4 Rounds 

  • (21/18) Calorie Row OR (15/12) Calorie Bike 
  • 15 Burpees to a target (pull up bar) 
  • Power Cleans (ascending weights / descending reps) 
  • *Rest 1 Minute at the completion of each round

Rd1: 12 Reps (105/75) / Rd2: 9 Reps (115/85)

Rd3: 6 Reps (135/95) / Rd4: 3 Reps (155/105) 

CRX: 

Rd1: 12 Reps (115/85) / Rd2: 9 Reps (135/95)

Rd3: 6 Reps (155/105) / Rd4: 3 Reps (185/125) 

*SCORE IS TOTAL TIME TO COMPLETE ALL 4 ROUNDS INCLUDING REST 

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Cardio Option: 4 Rounds 

  • (21/18) Calorie Row OR (15/12) Calorie Bike 
  • 15 Burpees to a target 
  • 15 Atomic Sit Ups (25/15) 
  • *Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

  • 15 V-Ups
  • 30 DB Side Bends (50/35)