WOD: Monday, February 19th, 2024 (Burpee Day 21)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side  
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Gymnastics-Endurance: EMOM x 12 Minutes (4 Rounds)

  • Min1: (12/8) Calorie Row OR (9/6) Calorie Bike
  • Min2: Max Pull Ups 
  • Min3: Rest 

*Increased Skill Options:

  • Max Chest to Bar Pull Ups 
  • Max Bar/Ring Muscle Ups 

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Workout: Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Calorie Row OR Bike 
  • Hang Power Cleans (115/85) 
  • 30 Double Unders (each time) 

*Score is last FULL round completed + partial reps 

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Cardio Option: Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Calorie Row OR Bike 
  • Russian KB Swings (24K/16K)
  • 30 Double Unders (each time) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)