WOD: Thursday, April 23rd, 2020 (Burpee Day 81)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC (Broomstick) Pass Through – 20 SLOW Reps
• Samson Stretch – 1 Minute per side

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Workout: 3 Rounds

• 40 Ab-Mat Sit Ups
• 20 Alt DB/KB Snatches (10 Per side)
• 400 Meter Run

BARBELL OPTION:

3 Rounds

• 40 Ab-Mat Sit Ups
• 10 Power Snatches (115/85)
• 400 Meter Run

WORKOUT FLOW:

• Workout is 3 total rounds of 40 ab-mat sit ups, 20 Alternating DB/KB Snatches (10 per side) OR 10 Barbell Power Snatches (115/85), and a 400 meter run. When you have completed all three rounds you are done.

EQUIPMENT MODIFICATION:

• Ab-Mat Sit Ups- If you do not own an “ab-mat” you can roll up a towl and place it in the void between your lower back and the floor. You are not required to have something there it is purely for comfort.
• DB/KB Snatch – Find an object that allows you to go from the ground to overhead and use that!
• 400 Meter Run – if you have not mapped out a 400 meter distance then complete a 2 minute run (1 minute away from your workout area and 1 minute back). If you do not have the option to run then complete 100 High Knees per round. If you own a rower complete the meters on the rower.

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Core: 5 Rounds

• 20 Mountain Climbers
• 1:00 Plank on Hands