WOD: Thursday, February 9th, 2023 (Burpee Day 11)

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: 3 Rounds 

• 200 Meter Run / 250 Meter Row / 500 Meter Bike 
• 5 Power Snatches (ascending weights) 
• :10s Chin over bar hold OR top of ring row hold 

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Workout: For Time 

5 Rounds 

• 12 Burpees 
• 8 Power Snatches (105/75) 
• 4 Strict Pull Ups 

-Then-

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

*CRX: 4 Power Snatches (135/95) 

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Cardio Option: For Time 

5 Rounds 

• 12 Burpees 
• 12 Alt DB Snatches (50/35) 
• 4 Strict Pull Ups 

-Then-

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 DB Side Bends (50/35)