WOD: Monday, February 10th, 2025 (Burpee Day 14)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

  • 250 Meter Row/Ski OR 600 Meter Bike 
  • :10s Wall Facing Handstand Hold
  • 6 Alt DB Snatches (ascending weights) 
  • 3 Box Jump Overs (24”/20”) 

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Workout: Open “22.1” 

AMRAP x 15 Minutes 

  • 3 Wall Walks 
  • 12 Alt DB Snatches (50/35) 
  • 15 Box Jump Overs (24”/20”) 

*Scaled Division:

  • Scale distance on wall walks 
  • DB Snatches (35/20) 
  • Box Jump Overs (24”/20”) but can step 

*Masters 55+: 

  • Full Wall Walks 
  • DB Snatches (35/20) 
  • Box Jump Overs (24”/20”) but can step 

*WORKOUT STANDARDS:

  • Both feet must be on the wall before you move your hands
  • Both heads of DB must make contact with the ground 
  • Non-working hand must stay off the thigh 
  • Must step down off the box (can’t jump off the box) 
  • Can jump completely over the box 

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Core: 4 Rounds 

  • 15 AB-Wheels 
  • 30 Plate Twists (25/15)