WOD: Monday, February 6th, 2023 (Burpee Day 8)

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Jump Squats 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• Sets 1 and 2: 3 Reps @ 90% of 1RM 
• Sets 3 and 4: 2 Reps @ 95% of 1RM

*These sets are HEAVY so make sure you rest between them! 

*Retest week is next week

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Workout: For Time 

• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner 
• 40 Wall Balls (20/14) 
• 30 Clean and Jerks (115/85) 
• 40 Wall Balls (20/14) 
• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner 

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Cardio Option: For Time 

• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner 
• 40 Wall Balls (20/14) 
• 30 Burpee Rage Balls (20/15) 
• 40 Wall Balls (20/14) 
• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB SIde Bends (50/35)