WOD: Sunday, May 23rd, 2021 (Burpee Day 112)

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 9 Minute EMOM 

  • Minute 1: 100 Meter Run 
  • Minute 2: 5 Power Snatches (ascending weights)
  • Minute 3: :10s Dead Hang + 3 Strict Pull Ups 

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Workout: For Time 

  • 800 Meter Run 

-Then-

3 Rounds 

  • 36 Double Unders 
  • 8 Power Snatches (105/75) 
  • 8 Pull Ups 

-Into-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 36 Double Unders 
  • 16 Alternating DB Snatch (50/35) 
  • 8 Pull Ups 

*CRX: 4 Power Snatches (135/95) / 4 Bar Muscle Ups 

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Cardio Option: For Time 

  • 800 Meter Run 

-Then-

3 Rounds 

  • 36 Double Unders 
  • 16 Alternating DB Snatch (50/35) 
  • 8 Pull Ups 

-Into-

  • 800 Meter Run 

-Then-

3 Rounds 

  • 36 Double Unders 
  • 16 Alternating DB Snatch (50/35) 
  • 8 Pull Ups 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Russian Twists (25/15)