WOD: Saturday, April 30th, 2022 (Burpee Day 90)

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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 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

1 Round 

  • 200 Meter Run 
  • 24 Hang Power Snatches (75/55) 
  • 24 Pull Ups 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 12 Hang Power Snatches (95/65) 
  • 12 Pull Ups 

-Then-

3 Rounds 

  • 200 Meter Run 
  • 8 Hang Power Snatches (105/75)
  • 8 Pull Ups 

*CRX: Bar OR Ring Muscle Ups (12 Reps – 6 Reps x 2, 4 Reps x3) 

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Cardio Option: For Time 

1 Round 

  • 200 Meter Run 
  • 36 American KB Swings (24K/16K) 
  • 24 Pull Ups 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 18 American KB Swings (24K/16K) 
  • 12 Pull Ups 

-Then-

3 Rounds 

  • 200 Meter Run 
  • 12 American KB Swings (24K/16K) 
  • 8 Pull Ups 

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Strength Work: Bench Press 

  • 2 Sets x 2 Reps @ 92% of 1RM
  • 2 Sets x 1 Rep @ 95% of 1RM 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold