WOD: Thursday, May 20th, 2021 (Burpee Day 109)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :10s Chin over bar Hold 

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Workout: For Time 

• Buy In: 60 Weighted Switches (50/35) 

-Then-

4 Rounds 

• (8/6) Strict Pull Ups 
• 12 Deadlifts (205/135) 
• 400 Meter Run 

-Then-

• Buy Out: 60 Weighted Switches (50/35) 

*CRX: 4 Bar Muscle Ups 

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Cardio Option: For Time 

• Buy In: 60 Weighted Switches (50/35) 

-Then-

4 Rounds 

• (8/6) Strict Pull Ups 
• 12 Burpees
• 400 Meter Run 

-Then-

• Buy Out: 60 Weighted Switches (50/35) 

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Core: 4 Rounds 

• :30s Hollow Hold 
• 30 DB Side Bends (50/35)