WOD: Sunday, February 19th, 2023 (Burpee Day 21)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Bike/Runner/Ski 
  • 5 Shoulder to Overhead (ascending weights) 
  • 5 Jump Squats 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

  • Calorie Row/Bike/Runner/Ski 
  • Shoulder to Overhead (115/85) 
  • Box Jump Overs (24”/20”) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row/Ski / 200 Meter Run / 500 Meter Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 250 Meter Row/Ski / 200 Meter Run / 500 Meter Bike 

*Two separate scores:

  • Last full round completed + partial reps for Part A
  • Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

  • Calorie Row/Bike/Runner/Ski 
  • Burpee-Rage Balls (20/15) 
  • Box Jump Overs (24”/20”) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row/Ski / 200 Meter Run / 500 Meter Bike 
  • 15 Box Jump Overs (24”/20”) 
  • 250 Meter Row/Ski / 200 Meter Run / 500 Meter Bike 

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Strength: Bench Press 

  • Establish a 1 Rep Max 

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Core: 5 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Plate Twists (25/15)