WOD: Friday, May 7th, 2021 (Burpee Day 96)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Toe Touches – 10 SLOW Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Snatch Grip Push Press (12-15 Minutes)

• 3 Sets x 5 Reps @60-65% of 1RM Snatch 
• 2 Sets x 3 Reps @70-75% of 1RM Snatch 

*Focus on the drive from your legs and a strong lockout

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Workout: 3 Intervals

• 1 Minute Max Calorie Row/Bike/Runner 

-Rest :30s-

4 Minute AMRAP 

• 3 Lateral Pogo Burpees 
• 4 Deadlifts (185/125) 
• 5 Ab-Mat Sit Ups 

-Rest 2 Minutes- 

*Score today is BEST round of calories and BEST AMRAP score

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Cardio Option: 3 Intervals

• 1 Minute Max Calorie Row/Bike/Runner 

-Rest :30s-

4 Minute AMRAP 

• 3 Burpees 
• 4 Russian KB Swings (24k/16k)
• 5 Ab-Mat Sit Ups 

-Rest 2 Minutes- 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions