WOD: Monday, February 13th, 2023 (Burpee Day 15)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold w/ plate – :10s of plate squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Make big jumps and be aggressive, go for the PR! 

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Workout: For Time 

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 21 Thrusters (95/65) 
  • 21 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 15 Thrusters (95/65) 
  • 15 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 9 Thrusters (95/65) 
  • 9 Box Jump Overs (24”/20”)

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Cardio Option: For Time 

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 21 Atomic Sit Ups (25/15)
  • 21 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 15 Atomic Sit Ups (25/15)
  • 15 Box Jump Overs (24”/20”)

-Then-

  • 400 Meter Run / 500 Meter Row / 1200 Meter Bike
  • 9 Atomic Sit Ups (25/15)
  • 9 Box Jump Overs (24”/20”)

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Plate Twists (25/15)