WOD: Sunday, February 25th, 2024 (Burpee Day 27)

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold- :10s of Plate Squats
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Lunge-Front Squats (ascending weights) 
  • 5 Up-Downs 

*Lunge-Front Squats:

  • 1 rep= 1 Lunge + 1 Lunge + 1 Front Squat 
  • 3 Reps= 6 Lunges and 3 Front Squats 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 6 Lateral Pogo Burpees 
  • 3 Lunge-Front Squats (105/75) 

*Score is total # of calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 6 Lateral Pogo Burpees over DB 
  • 3 DB Lunge-Goblet Squats (50/35) 

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Core: 5 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)