WOD: Sunday, May 9th, 2021 (Burpee Day 98)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Pass Through – 10 SLOW Reps
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Minute Cap)

  • 100 Meter Run
  • 3 Power Snatches (ascending weights)
  • :15s Hollow Hold 

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Workout: 2 Rounds 

  • 400 Meter Wall Ball Run (20/14)
  • 30 Box Jumps (24”/20”)
  • 20 Toes 2 Bar 
  • 10 Power Snatches (115/85) 

*CRX: 10 Power Snatches (135/95) 

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Cardio Option: 2 Rounds 

  • 400 Meter Wall Ball Run (20/14)
  • 30 Box Jumps (24”/20”)
  • 20 Toes 2 Bar 
  • 20 Alternating DB Snatches (50/35) 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks