WOD: Thursday, May 19th, 2022 (Burpee Day 109)

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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 

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike 
  • 3 Power Snatches (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

3 Rounds 

  • 40 Double Unders 
  • 10 Power Snatches (105/75) 
  • 10 Pull Ups 

-Then-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

-Then-

3 Rounds 

  • 40 Double Unders 
  • 10 Alt DB Power Snatches (50/35) 
  • 10 Pull Ups 

CRX: Bar/Ring Muscle Ups (4 Reps) 

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Cardio Option: For Time 

3 Rounds 

  • 40 Double Unders 
  • 20 Alt DB Power Snatches (50/35)
  • 10 Pull Ups 

-Then-

  • 500 Meter Row/ 400 Meter Run/ 1200 Meter Bike 

-Then-

3 Rounds 

  • 40 Double Unders 
  • 20 Rage Balls (20/15) 
  • 10 Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)