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

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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)