WOD: Saturday, February 8th, 2025 (Burpee Day 12)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time

  • (27/18) Cal Row/Ski OR (21/15) Cal Bike/Runner 

-into- 

2 Rounds 

  • 13 Pull Ups 
  • 11 Shoulder to Overhead (115/85) 

-Then-

  • (27/18) Cal Row/Ski OR (21/15) Cal Bike/Runner 

-into- 

2 Rounds 

  • 11 Pull Ups 
  • 9 Shoulder to Overhead (115/85) 

-Then-

  • (27/18) Cal Row/Ski OR (21/15) Cal Bike/Runner 

-into- 

2 Rounds 

  • 9 Pull Ups 
  • 7 Shoulder to Overhead (115/85) 

*RX+: S2OH (135/95)

*CRX: S2OH (155/105) / Bar/Ring MU (7-5-3) 

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Cardio Option: For Time

  • (27/18) Cal Row/Ski OR (21/15) Cal Bike/Runner 

-into- 

2 Rounds 

  • 13 Pull Ups 
  • 11 DB Shoulder to Overhead (50/35) *per side

-Then-

  • (27/18) Cal Row/Ski OR (21/15) Cal Bike/Runner 

-into- 

2 Rounds 

  • 11 Pull Ups 
  • 9 DB Shoulder to Overhead (50/35) *per side

-Then-

  • (27/18) Cal Row/Ski OR (21/15) Cal Bike/Runner 

-into- 

2 Rounds 

  • 9 Pull Ups 
  • 7 DB Shoulder to Overhead (50/35) *per side

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Accessory Work: Bench Press

  • 5 Sets x 2 Reps 

*Building across each set to a tough set of 2

*Aim to finish around 92-95% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings