WOD: Friday, May 14th, 2021 (Burpee Day 103)

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Warm-up: Group Dynamic

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

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Strength: Snatch Grip Deadlifts (15 – 17 Minutes)

  • 4 Sets x 5 Reps @80% of 1 Rep Max 

*Set up in normal snatch position and deadlift as if you’re about to snatch

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 15 Thrusters (75/55) 
  • 12 Med-Ball Step Ups (20/14)(24”/20”)

-Then-

  • Buy Out: 800 Meter Run 

*Step Ups do not have to be alternating, however, you must complete 6 per side

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

5 Rounds 

  • (15/12) Calorie Row OR (12/9) Calorie Bike 
  • 15 Atomic Sit Ups (25/15)
  • 12 Med-Ball Step Ups (20/14)(24”/20”)

-Then-

  • Buy Out: 800 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions