WOD: Friday, February 24th, 2023 (Burpee Day 26)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • Banded Hamstring 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) 
  • 5 MB Strict Press + 5 MB Push Press 

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Workout: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 15 Med-Ball Push Press (20/14) 

-In remaining time complete max reps of: 

  • Power Snatches (115/85) 

*Score is total # of power snatches completed across all 5 rounds 

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Cardio Option: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 
  • 15 Med-Ball Push Press (20/14) 

-In remaining time complete max reps of: 

  • Alternating DB Snatches (50/35) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions