WOD: Wednesday, February 10th, 2021 (Burpee Day 10)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (12 – 15 Minutes)

• 5 Sets x 1 Rep 

Sets 1, 2, and 3: All at 90%

Sets 4 and 5: All at 95%

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 11 Burpees 
• 9 Shoulder to Overhead (115/85)
• 7 Pull Ups 

-Rest :90s-

AMRAP x 7 Minutes 

• 9 Burpees 
• 7 Shoulder to Overhead (115/85)
• 5 Pull Ups 

-Rest :90s-

AMRAP x 5 Minutes

• 7 Burpees 
• 5 Shoulder to Overhead (115/85)
• 3 Pull Ups 

*CRX: 7 – 5 – 3 Chest 2 Bar Pull Ups 

*3 Seperate scores, one for each amrap

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 11 Burpees 
• 9 DB Shoulder to Overhead (50/35) *per side
• 7 Pull Ups 

-Rest :90s-

AMRAP x 7 Minutes 

• 9 Burpees 
• 7 DB Shoulder to Overhead (50/35) *per side
• 5 Pull Ups 

-Rest :90s-

AMRAP x 5 Minutes

• 7 Burpees 
• 5 DB Shoulder to Overhead (50/35) *per side
• 3 Pull Ups 

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Core: 5 Rounds 

• 15 Long Sit Ups 
• 30 DB Side Bends (50/35)