WOD: Thursday, February 6th, 2020 (Burpee Day 4)

Warm-up: Group Dynamic

• Banded lat pull downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded lat stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Power Snatches (ascending weights)
• 3 Strict Pull Ups OR 5 Ring Rows

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Workout: For Time

4 Rounds

• 40 Double Unders
• 10 Power Snatches (105/75)
• 4 Rope Climbs

-then-

• Buy Out: (50/35) Calorie Row (40/30) Calorie Bike/Runner

*Rope Climb Sub: 3:1 Strict Pull ups (12 Reps) / 2:1 Rope ascents (8 Reps)

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Cardio Option: For Time

4 Rounds

• 40 Double Unders
• 10 Atomic Sit Ups (25/15)
• 4 Rope Climbs

-then-

• Buy Out: (50/35) Calorie Row / (40/30) Calorie Bike/Runner

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Core: 4 Rounds

• 30 Mountain Climbers
• :30s Plank