WOD: Saturday, May 5th, 2018 (Burpee Day 91)

Warm-up: Group Dynamic

  • Banded Pull aparts – 30 Reps
  • PVC Lat stretch – 1:30
  • Burgener Snatch progression


Pre-Game: 4 Rounds

  • 150 Meter Row
  • 5 Power Snatches (ascending weights)
  • :20 Handstand Hold

 

Workout: 10-1 Reps

  • Power Snatch (115/80)
  • Handstand Push ups
  • B/W Rounds: 200 Meter Run

Handstand push up Modification: Hand Release push ups

 

Skill: Rope Climbs

  • Work on the “j-hook” or legless rope climbs

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations