WOD: Wednesday, May 26th, 2021 (Burpee Day 115)

Warm-up: Group Dynamic

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

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Strength: Snatch (Power OR Squat) – 15-17 Minutes 

• 3 Sets x 2 Reps @80% of 1 Rep Max
• 2 Sets x 2 Reps @90% of 1 Rep Max

*No more pauses going forward

*Focus on being explosive from the floor and driving through your legs!

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Workout: For Time 

4 – 8 – 12 – 16 (Reps)

• Alt Med-Ball Step Ups (20/14)(24”/20″)
• Toes 2 Bar 
• Overhead Squats (95/65) 

-Then-

• 800 Meter Run 

-Then-

16 – 12 – 8 – 4 (Reps)

• Overhead Squats (95/65)
• Toes 2 Bar 
• Alt Med-Ball Step Ups (20/14)(24”/20”)

*CRX: Alternating Pistol Squats (Sub for step ups)

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Cardio Option: For Time 

4 – 8 – 12 – 16 (Reps)

• Alt Med-Ball Step Ups (20/14(24”/20)
• Toes 2 Bar 
• Atomic Sit Ups (25/15)

-Then-

• 800 Meter Run 

-Then-

16 – 12 – 8 – 4 (Reps)

• Atomic Sit Ups (25/15)
• Toes 2 Bar 
• Alt Med-Ball Step Ups (20/14)(24”/20”)

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Core: 4 Rounds 

• 10 Banded Paloff Presses
• 10 Banded Rotations