WOD: Sunday, February 12th, 2023 (Burpee Day 14)

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 3 Rounds

  • (10/8) Calorie Row/Bike/Runner/Ski 
  • 5 Overhead Squats (ascending weights) 
  • 5 Sumo Deadlift High Pulls (ascending weights) 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Overhead Squats (105/75) 
  • Station2: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Station3: Max Sumo Deadlift High Pulls (105/75) 
  • Station4: Max Calorie Row/Ski/Runner/Bike 
  • Station5: Rest 

*3 Total Scores:

  •  Total accumulated reps through all stations for each intv 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max KB Goblet Squats (24K/16K) 
  • Station2: Max Weighted Ab-Mat Sit Ups (20/14) 
  • Station3: Max KB High Pulls (24K/16K) 
  • Station4: Max Calorie Row/Ski/Runner/Bike 
  • Station5: Rest 

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Core: 5 Rounds 

  • 10 Turkish Sit Ups (15/10) 
  • 10 KB Pull Throughs (16K/12K)