WOD: Friday, May 21st, 2021 (Burpee Day 110)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Frog Stretch – 1:30 HOLD 

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Strength: Snatch Pulls (15 Minutes)

• 5 Sets x 3 Reps 

*All sets to be done at your 1 Rep Max 

*If you are unsure of your max choose something heavy

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Workout: 3 Rounds (1 Minute Stations / :15s Transition) 

• Station 1: Max Wall Balls (20/14)
• Station 2: Max Burpees to a plate (45)
• Station 3: Max Clean and Jerks (105/75)
• Station 4: Max Calorie Row/Bike/Runner
• Station 5: Rest 

*3 Total scores – accumulation of reps across all stations 

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Cardio Option: 3 Rounds (1 Minute Stations / :15s Transition) 

• Station 1: Max Wall Balls (20/14)
• Station 2: Max Burpees to a plate (45)
• Station 3: Max Rage Balls (20/15)
• Station 4: Max Calorie Row/Bike/Runner
• Station 5: Rest 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions