WOD: Tuesday, February 17th, 2026 (Burpee Day 22)

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway (150 M Runner)
• 5 Deadlifts (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 500 Meter Run 

-into- 

9 – 7 – 5 

• Chest to Bar Pull Ups 
• Deadlifts (225/155) 

-Then- 

• 500 Meter Run 

-into-

7 – 5 – 3 

• Chest to Bar Pull Ups 
• Deadlifts (225/155) 

-Then-

• 500 Meter Run 

-into- 

5 – 3 – 1 

• Chest to Bar Pull Ups 
• Deadlifts (225/155) 

*Chest To Bar Scaling Options:

• Scale to regular kipping 
• Banded chest to bar pull ups 

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Cardio Option: For Time 

• 500 Meter Run 

-into- 

9 – 7 – 5 

• Chest to Bar Pull Ups 

18 – 14 – 10

• Russian KB Swings (24K/16K)

-Then- 

• 500 Meter Run 

-into-

7 – 5 – 3 

• Chest to Bar Pull Ups 

14 – 10 – 6 

• Russian KB Swings (24K/16K)

-Then-

• 500 Meter Run 

-into- 

5 – 3 – 1 

• Chest to Bar Pull Ups 

10 – 6 – 2

• Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s 6-inch Hold