WOD: Tuesday, May 9th, 2023 (Burpee Day 100)
Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of SLOW Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row OR Bike
- 3 Power Snatches (ascending weights)
- :15s Hollow Hold
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Workout: For Time
3 Rounds
- (18/15) Calorie Row OR (15/12) Calorie Bike
- 15 Ab-Mat Sit Ups
- 9 Power Snatches (115/85)
-Then-
- 800 Meter Run
-Then-
3 Rounds
- 9 Power Snatches (115/85)
- 15 Ab-Mat Sit Ups
- (18/15) Calorie Row OR (15/12) Calorie Bike
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Cardio Option: For Time
3 Rounds
- (18/15) Calorie Row OR (15/12) Calorie Bike
- 15 Ab-Mat Sit Ups
- 18 Alt DB Snatches (50/35)
-Then-
- 800 Meter Run
-Then-
3 Rounds
- 18 Alt DB Snatches (50/35)
- 15 Ab-Mat Sit Ups
- (18/15) Calorie Row OR (15/12) Calorie Bike
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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