WOD: Friday, February 7th, 2025 (Burpee Day 11)

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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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Strength-Endurance: EMOM x 10 Minutes (5 Rounds) 

  • Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Runner/Bike
  • Even Min: 6 Alt Front Rack Lunges 

*Bar can come from the rack or from the floor 

*Athletes choice on weight 

*Must be done in unbroken sets of 6 

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Workout: 3 Rounds For Time 

  • 500 Meter Row OR 1200 Meter Bike 

40 – 30 – 20 

  • Wall Balls (20/14) 

20 – 20 – 20 

  • Box Jump Overs (24”/20”) 

*WORKOUT FLOW: 

  • 500 Row OR 1200 Bike – 40 WB – 20 BJO 
  • 500 Row OR 1200 Bike – 30 WB – 20 BJO 
  • 500 Row OR 1200 Bike – 20 WB – 20 BJO 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions