WOD: Wednesday, May 5th, 2021 (Burpee Day 94)

Warm-up: Group Dynamic

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

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Strength: Snatch (15 Minutes)

  • Establish a heavy single power OR squat snatch 

*Goal here is to just set a base for where our snatch number is

*If you struggle with snatches then use this time for technique

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Workout: 5 Rounds 

  • 36 Double Unders 
  • 12 Power Snatches (75/55) 
  • 6 Strict Pull Ups 
  • Run to the end of the driveway 

*Rest exactly 1 minute at the completion of each round

*CRX: 3 Bar Muscle Ups 

*Score is total time to complete all 4 rounds INCLUDING rest time 

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Cardio Option: 5 Rounds 

  • 36 Double Unders 
  • 12 Alt DB Power Snatches (50/35)
  • 6 Strict Pull Ups 
  • Run to the end of driveway 

*Rest exactly 1 minute at the completion of each round

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Hollow Hold