WOD: Friday, June 4th, 2021 (Burpee Day 124)

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Strength: Snatch (15 Minutes)

  • 2 Sets x 2 Reps @90% of 1 Rep Max 
  • 3 Sets x 1 Rep @ 92 – 95 % of 1 Rep Max 

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Workout: Every 3 Minutes x 5 Rounds 

  • 18 Wall Balls (20/14) 
  • 12 Hang Power Snatches (75/55) 

-In remaining time:

  • Max Calorie Row/Bike/Runner 

*Score is total amount of calories across all 5 rounds 

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Cardio Option: Every 3 Minutes x 5 Rounds 

  • 18 Wall Balls (20/14) 
  • 12 DB Hang Power Snatches (50/35)  

-In remaining time:

  • Max Calorie Row/Bike/Runner 

*DB Hang Snatches are 6 per side 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions