WOD: Sunday, February 6th, 2021 (Burpee Day 7)

Warm-up: Group Dynamic

• Plank/Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Runner / 300 Meter Bike 
• 5 Snatches (ascending weights) 
• 5 Up-Downs 

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Workout: Open Workout “13.1” 

AMRAP x 17 minutes

• 40 Burpees to a target
• 30 Snatches (75/45)
• 30 Burpees to a target
• 30 Snatches (135/75)
• 20 Burpees to a target
• 30 Snatches (165/100)
• 10 Burpees to a target
• Max Snatches (210/120)

*Scale Snatches to appropriate weights 

*Target should be out of reach 

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Cardio Option: AMRAP x 17 minutes

• 40 Burpees to a target
• 30 Alt DB Snatches (50/35)
• 30 Burpees to a target
• 30 Alt DB Snatches (50/35)
• 20 Burpees to a target
• 30 Alt DB Snatches (50/35)
• 10 Burpees to a target
• Max Alt DB Snatches (50/35)

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Endurance Work: Assault Bike Tabata 

8 Sets 

• :20s ON x :10s OFF 

*Goal is max calories across all 8 sets 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• :20s Unweighted Hanging Knee Raise Hold