WOD: Monday, February 17th, 2025 (Burpee Day 21)

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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: Back Squat (17 Minutes) 

  • Build to a heavy single 

*New Strength Cycle: 

  • Mondays- Back Squat (1RM) 
  • Wednesdays- Snatch (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: For Time 

3 Rounds of: 

  • 250 Meter Row / 200 M Run / 600 M Bike 

-into-

12 – 9 – 6 

  • DB/KB Goblet Squats (50/35)(24K/16K) 

9 – 6 – 3 

  • Toes to Bar  

*Ladder is to be completed on all 3 rounds 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches