WOD: Thursday, February 10th, 2021 (Burpee Day 11)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

3 Rounds 

  • 9 Hang Power Snatches (75/55) 
  • 9 Box Jumps (24”/20”)

-Then-

  • 500 Meter Run

-Then-

3 Rounds 

  • 7 Hang Power Snatches (95/65) 
  • 7 Box Jump Overs (24”/20”)

-Then-

  • 500 Meter Run 

-Then-

3 Rounds 

  • 5 Hang Power Snatches (105/75) 
  • 5 Burpee Box Jumps (24”/20”)

*Running Sub: 650 Meter Row OR 1500 Meter Bike 

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Cardio Option: For Time 

3 Rounds 

  • 18 DB Hang Power Snatches (50/35)
  • 9 Box Jumps (24”/20”)

-Then-

  • 500 Meter Run

-Then-

3 Rounds 

  • 14 DB Hang Power Snatches (50/35)
  • 7 Box Jump Overs (24”/20”)

-Then-

  • 500 Meter Run 

-Then-

3 Rounds 

  • 10 DB Hang Power Snatches (50/35)
  • 5 Burpee Box Jumps (24”/20”)

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Core: 4 Rounds 

  • 30 Russian Twists (25/15) 
  • 30 Bicycle Crunches