WOD - Monday 2021-02-08


Today’s WOD is going to be spicy! Grip, lats, hamstrings, and core will all get plenty of work. We should look for DB or KB weight that allows us to complete all 12 reps unbroken throughout the entire workout, and a pull-up version that allows us to complete our reps 2 sets. With only 9 per round, we’ll want these burpees to be FAST. Can you keep your rounds under 2 minutes?


12 min back routine

3 Rounds, building to WOD weight

  • 6 Deadlifts

  • 3 Burpees

  • 5 Pull-up variations


Amrap 15:

12 DB or KB deadlifts

9 Burpees over DB/KB

6 Strict pull-ups (weighted if possible)


Amrap 8


Toes to KB



Foam rolls lats

Banded hamstring stretch

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