WOD: Wednesday, February 12th, 2025 (Burpee Day 16)

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Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: AMRAP x 20 Minutes 

  • 4 Burpee-Pull Ups 
  • 8 Deadlifts (205/135) 
  • 32 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 250 Meter Row / 200 M Run / 600 M Bike 

*CRX: 2 Burpee-Bar Muscle Ups 

*Score is total # of rounds + reps completed in 20 mins 

*Burpee-Pull Up Scaling Options:

  • Scale height of pull up bar with a flag 
  • Complete 4 Burpees + 4 Banded Pull Ups 

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Cardio Option: AMRAP x 20 Minutes 

  • 4 Burpee-Pull Ups 
  • 12 Russian KB Swings (24K/16K) 
  • 32 Double Unders 

*Every 4 Minutes (not including 0:00) complete:

  • 250 Meter Row / 200 M Run / 600 M Bike 

*Score is total # of rounds + reps completed in 20 mins 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold