WOD: Saturday, February 6th, 2021 (Burpee Day 6)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 3 Hang Power Snatches (ascending weights)
  • 3 Strict Pull Ups 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 12 Box Jump Overs (24”/20”)
  • 9 Hang Power Snatches (105/75)
  • 6 Pull Ups 

-Rest 2 Minutes-

Part B – For Time 

  • 24 Box Jump Overs (24”/20”)
  • 18 Hang Power Snacthes (105/75)
  • 12 Pull Ups 

CRX: Chest 2 Bar Pull Ups 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 12 Box Jump Overs (24”/20”)
  • 9 DB Hang Power Snatches (50/35) *Per side
  • 6 Pull Ups 

-Rest 2 Minutes-

Part B – For Time 

  • 24 Box Jump Overs (24”/20”)
  • 18 DB Hang Power Snacthes (50/35) *Per side
  • 12 Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (15/10)
  • :20s Unweighted Hanging Knee Raise Hold