WOD: Friday, February 14th, 2025 (Burpee Day 18)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • 200 M Row/Ski / 100 M Run / 300 M Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Wall Balls (20/14) 

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Workout: 3 Intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Alt Front Rack Lunges (105/75) 
  • Station2: Max Wall Balls (20/14) 
  • Station3: Max Alt Bodyweight Box Step Ups (24”/20”) 
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

*3 Total Scores:

Total reps accumulated through each station for each intv 

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Cardio Option: 3 Intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Alt DB/KB Lunges (50/35)(24K/16K) 
  • Station2: Max Wall Balls (20/14) 
  • Station3: Max Alt Bodyweight Box Step Ups (24”/20”) 
  • Station4: Max Calorie Row/Bike/Runner/Ski 
  • Station5: Rest 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions