WOD: Wednesday, February 11th, 2026 (Burpee Day 16)

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 reps per side
  • Banded Shoulder Rotations- 10 reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row / 150 M Runner / 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: 4 intervals (3 Min On / 1 Min Off) 

AMRAP x 3 Minutes 

  • 7 Box Jump Overs (24”/20”) 
  • 5 Hang Power Cleans (135/95) 
  • 7 Pull Ups 

*Pick up where you leave off after rest period

*Rx+: (155/105) OR 3 Bar/Ring MU 

*CRx: (155/105) AND 3 Bar/Ring MU 

*One score: Total # of rounds + reps accumulated across all 4 intvs

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Cardio Option: 4 intervals (3 Min On / 1 Min Off) 

AMRAP x 3 Minutes 

  • 7 Box Jump Overs (24”/20”) 
  • 7 American KB Swings (24K/16K) 
  • 7 Pull Ups 

*Pick up where you leave off after rest period

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 30 DB Side Bends (50/35)