WOD: Friday, February 26th, 2021 (Burpee Day 26)

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Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • 30 Double Unders OR 60 Single Unders
  • 3 Power Snatches (ascending weights)
  • :15s Wall Sit 

*Mix in some DB Snatches throughout the pre-game

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Workout: 4 Rounds 

  • (24/21) Calorie Row/Bike/Runner 
  • 21 Wall Balls (20/14) 
  • Power Snatch / DB Snatch 

Rest 1 Min after each round is complete

*Rounds 1 and 3 complete: 9 Power Snatches (105/75)

*Rounds 2 and 4 complete: 18 Alternating DB Snatches (50/35) 

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Cardio Option: 4 Rounds 

  • (24/21)Calorie Row/Bike/Runner 
  • 21 Wall Balls (20/14) 
  • 18 Alternating DB Snatches (50/35)

Rest 1 Min after each round is complete

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions