WOD: Wednesday, February 14th, 2024 (Burpee Day 16)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Jump Squats 
  • Pigeon 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: 6 Alternating Front Rack Lunges 

*:50s Cap on calories each round

*Athletes choice on what weight to use for FRL

*Can choose to increase weight each round 

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Workout: AMRAP x 15 Minutes 

  • Max Wall Balls (20/14) 

*Every time you break complete:

  • 250 Meter Row OR 600 Meter Bike 
  • 10 Alt DB Suitcase Lunges (50/35) 

*Switch arms on DBL after 5 reps 

*A break on the WB is anytime you stop the continuous WB motion

*Score is total # of wall balls completed in 15 Minutes 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations