WOD: Saturday, February 10th, 2024 (Burpee Day 12)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 3 Snatches (ascending weights) 
  • 3 Strict Pull Ups 

*Snatches can be squat or power

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Workout: AMRAP x 20 Minutes 

  • 8 Chest to Bar Pull Ups 
  • 6 Burpees Over Bar 
  • 4 Snatches (115/85) 

*Every 5 Minutes (including 0:00) complete:

  • 400 Meter Run 

*Snatches can be squat or power

*Score is total # of rounds + reps completed in 20 Minutes 

*RX+: 4 Snatches (155/105) 

*CRX: 4 Ring/Bar MU and  2 Snatches (185/115) 

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Cardio Option: AMRAP x 20 Minutes 

  • 8 Chest to Bar Pull Ups 
  • 6 Burpees Over DB
  • 12 Alt DB Snatches (50/35) 

*Every 5 Minutes (including 0:00) complete:

  • 400 Meter Run 

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Strength: Bench Press 

5 Sets 

  • Build to a heavy single

-Then-

1 Set

  • Max Unbroken Bench press @ 50% of 1RM 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings