WOD: Friday, February 6th, 2026 (Burpee Day 11)

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Samson Stretch – 1 Minute per side 

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

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

*Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/115) 

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Workout: For Time 

4 Rounds 

  • 8 Box Jump Overs (24”/20”) 
  • 8 DB Hang Clean and Jerks (50/35) 
  • 8 Box Jump Overs (24”/20”) 
  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 

*Rest 1 Minute at the completion of each round 

*DB is 4 reps per side (alternating not mandatory) 

*Score is total time to complete 4 rounds including rest

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions