WOD: Wednesday, May 4th, 2022 (Burpee Day 94)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side) 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes)

• Establish a new 1RM 

Warm Up Sets: 5 – 5 – 3 – 3 – 1 – 1 – 1 ….

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Workout: 2 Rounds 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner 

-Rest :30s- 

AMRAP x 5 Minutes 

• 12 Wall Balls (20/14)
• 8 Alt DB Power Snatches (50/35) 

-Rest 2 Minutes and Repeat- 

*4 Total scores – One for each rounds of cals and one for each AMRAP

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations