WOD: Sunday, February 16th, 2025 (Burpee Day 20)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, up-downs, plank on hands
  • Rig Assisted Calf Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (12/9) Calorie Row OR (12/9) Calorie Bike 
  • 3 Power Cleans (ascending weights) 
  • 3 Burpees + 3 Box Jumps (24”/20”) 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

Intv1: 

(30/21) Calorie Row OR (24/18) Cal Bike 

-Then, in remaining time AMRAP of: 

  • 6 Power Cleans (135/95) 
  • 4 Burpee-Box Jumps (24”/20”) 

Intv2: 

(30/21) Calorie Row OR (24/18) Cal Bike 

-Then, in remaining time AMRAP of: 

  • 4 Power Cleans (135/95) 
  • 4 Burpee-Box Jumps (24”/20”) 

Intv3: 

(30/21) Calorie Row OR (24/18) Cal Bike 

-Then, in remaining time AMRAP of: 

  • 4 Power Cleans (135/95) 
  • 6 Burpee-Box Jumps (24”/20”) 

*3  Total Scores:

  • Rounds + Reps for each AMRAP 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

Intv1: 

(30/21) Calorie Row OR (24/18) Cal Bike 

-Then, in remaining time AMRAP of: 

  • 12 Russian KB Swings (24K/16K) 
  • 4 Burpee-Box Jumps (24”/20”) 

Intv2: 

(30/21) Calorie Row OR (24/18) Cal Bike 

-Then, in remaining time AMRAP of: 

  • 8 Russian KB Swings (24K/16K)
  • 4 Burpee-Box Jumps (24”/20”) 

Intv3: 

(30/21) Calorie Row OR (24/18) Cal Bike 

-Then, in remaining time AMRAP of: 

  • 8 RussianKB Swings (24K/16K) 
  • 6 Burpee-Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 20 Alternating V-Ups 
  • 20 Flutter Kicks