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

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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)