WOD: Tuesday, February 14th, 2023 (Burpee Day 16)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of High Knees, Bodyweight lunges, Burpees 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150M Air Runner) 
• 6 Alt Front Rack Lunges (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• 800 Meter Run 

-Into-

16 – 12 – 8 

• Alt Front Rack Lunges (115/85) 
• Bar Over Burpees 
• Pull Ups 

-Then-

• 800 Meter Run 

-Into-

8 – 12 – 16 

• Alt Front Rack Lunges (115/85) 
• Bar Over Burpees 
• Pull Ups 

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Cardio Option: For Time 

• 800 Meter Run 

-Into-

16 – 12 – 8 

• Alt DB/KB Lunges (50/35)(24K/16K) x2
• Bar Over Burpees 
• Pull Ups 

-Then-

• 800 Meter Run 

-Into-

8 – 12 – 16 

• Alt DB/KB Lunges (50/35)(24K/16K) x2
• Bar Over Burpees 
• Pull Ups 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)