WOD: Tuesday, February 18th, 2025 (Burpee Day 22)

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Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski OR Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

*Practice RC if you plan on rope climbing

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Workout: For Time 

4 Rounds 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Hang Power Cleans (135/95) 
  • 2 Rope Climbs 

-Then-

2 Rounds 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 16 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
  • 2 Rope Climbs 

*RX+: 8 Hang Power Cleans (155/105) 

*CRX: 6 Hang Power Cleans (185/115) 

*Rope Climb Scaling Options: 

  • Scale Reps OR Distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict pull Ups (6 Reps per round) 

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Cardio Option: For Time 

4 Rounds 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 16 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

-Then-

2 Rounds 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 16 Med-Ball Box Step Up and Overs (20/14)(24”/20”)
  • 2 Rope Climbs 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Plate Twists (25/15)