WOD: Friday, May 19th, 2023 (Burpee Day 110)

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 (12 Min Cap) 

• 100 Meter Run 
• 5 Power Snatches (ascending weights) 
• 1 Round of “Mini Cindy”

“Mini Cindy” 

• 3 Pull Ups – 6 Push Ups – 9 Air Squats (to a med-ball) 

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Workout: Every 6 Minutes x 3 Rounds 

• 200 Meter Run 
• 3 Rounds of “Cindy”

-In remaining time complete max:

• Power Snatches (105/75) 

*Score is total # of snatches completed across all 3 rounds 

*”CINDY”:

• 5 Pull Ups 
• 10 Push Ups 
• 15 Air Squats (to a medicine ball) 

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Cardio Option: Every 6 Minutes x 3 Rounds 

• 200 Meter Run 
• 3 Rounds of “Cindy”

-In remaining time complete max:

• Alt DB Snatches (50/35) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions