WOD: Thursday, February 16th, 2023 (Burpee Day 18)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Power Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

• 200 Meter Run 
• 6 Toes to Bar 
• 6 Power Snatches (135/95) 

-Then-

2 Rounds 

• 200 Meter Run 
• 9 Toes to Bar 
• 9 Power Snatches (115/85) 

-Then-

1 Round

• 200 Meter Run 
• 18 Toes to Bar 
• 18 Power Snatches (95/65) 

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Cardio Option: For Time 

3 Rounds 

• 200 Meter Run 
• 6 Toes to Bar 
• 12 Alt DB Snatches (50/35) 

-Then-

2 Rounds 

• 200 Meter Run 
• 9 Toes to Bar 
• 18 Alt DB Snatches (50/35) 

-Then-

1 Round

• 200 Meter Run 
• 18 Toes to Bar 
• 36 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Rotations