WOD: Wednesday, February 19th, 2025 (Burpee Day 23)

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

  • Build to a heavy single

*Can be Squat OR Power 

*Focus on technique during your warm up sets 

*Make small jumps – rest between heavy attempts

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Ski/Runner/Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 2 DB Devils Press (50/35) *1 per side
  • 8 Weighted Ab-Mat Sit Ups (20/14) 
  • 24 Double Unders 

-Rest 2 Minutes and repeat- 

*4 Total Scores:

  • Calories completed for each AMRAP 
  • Rounds + Reps completed

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)