WOD: Monday, February 2nd, 2026 (Burpee Day 7)

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• 250 M Row / 200 M Runner / 500 M Bike 
• 3 Unbroken Hang Power Snatches 

*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/95) 

*Barbell should be done unbroken every round 

*Pick a weight that allows you to hang on for all 5 rounds

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Workout: For Time 

• (42/30) Cal Row/Ski OR (30/21) Cal Bike
• 21 Shuttle Runs (25 ft) 
• 21 Toes to Bar 

-Then-

• (30/21) Cal Row/Ski OR (21/15) Cal Bike 
• 15 Shuttle Runs (25 ft) 
• 15 Toes to Bar 

-Then-

• (18/12) Cal Row/Ski OR (15/9) Cal Bike 
• 9 Shuttle Runs (25 ft)
• 9 Toes to Bar 

*Each shuttle run rep = 25 ft 

*Shuttle Run Standard: 2 feet over line and one hand touch

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold