WOD: Thursday, February 6th, 2025 (Burpee Day 10)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 30 Double Unders (60 Singles OR 1 Min of DU practice) 
  • 3 Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

4 Rounds 

  • 45 Double Unders 
  • 9 Toes to Bar 
  • Power Cleans (ascending weights/descending reps) 

*Rest 1 minute at the completion of each round*

Rd1: 9 PC (115/85) / Rd2: 7 PC (135/95) 

Rd4: 5 PC (155/105) / Rd4: 3 PC (185/115) 

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Cardio Option: For Time 

4 Rounds 

  • 45 Double Unders 
  • 9 Toes to Bar 
  • 15 Russian KB Swings (24K/16K)

*Rest 1 minute at the completion of each round*

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations