WOD: Monday, February 12th, 2024 (Burpee Day 14)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, up-downs
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 12 Minutes 

  • Odd Min: (12/8) Calorie Row OR (9/6) Calorie Bike 
  • Even Min: 5 Unbroken Hang Power Cleans 

*:50s Cap on calories each round

*Athletes choice on what weight to use for HPC

*Can choose to increase weight each round 

*Make sure the weight allows you to stay unbroken! 

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Workout: For Time 

5 Rounds 

  • Run to the end of the driveway (150 M Air Runner) 
  • 10 DB Hang Clean and Jerks (50/35) *5 per side
  • 5 Burpees to a plate (45) 

*Rest 1 Minute at the completion of each round

*Focus here is – INTENSITY, INTENSITY, INTENSITY!!!

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)