WOD: Tuesday, February 11th, 2020 (Burpee Day 9)

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• Banded Lat Pull Downs – 10 Reps per side
• Banded Lat Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

• Run the stairs
• 3 Power Snatches + 3 Alt DB Snatches
• :10s Chin over bar Hold

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Workout: For Time

3 Rounds

• 30 Double Unders
• 18 Alternating DB Power Snatches (50/35)
• 6 Strict Pull Ups

-into-

3 Rounds

• 15 Calorie Row/Bike/Runner
• 9 Power Snatches (105/75)
• 3 Strict Pull Ups

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Cardio Option: For Time

3 Rounds

• 30 Double Unders
• 18 Burpees to a plate
• 6 Strict Pull Ups

-into-

3 Rounds

• 15 Calorie Row/Bike/Runner
• 9 Burpees to a plate
• 3 Strict Pull Ups

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Core: 5 Rounds

• 15 Long Sit Ups
• 30 Russian Twists (35/25)