WOD: Sunday, February 9th, 2025 (Burpee Day 13)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, air squats
• Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Ski/Bike 
• 3 Hang Power Cleans (ascending weights) 
• 3 Front Squats (ascending weights) 

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Workout: AMRAP x 18 Minutes 

• Max Calorie Row/Ski OR Bike 

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

• 3 Hang Power Cleans (135/95) 
• 5 Front Squats (135/95) 

*HPC and FS should take NO LONGER than 1:30 

*Score is total # of calories accumulated in 18 mins 

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Cardio Option: AMRAP x 18 Minutes 

• Max Calorie Row/Ski OR Bike 

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

• 5 Russian KB Swings (24K/16K)
• 10 KB Goblet Squats (24K/16K) 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold