WOD: Sunday, March 10th, 2024 (Burpee Day 41)

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 
• 3 Power Snatches (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 800 Meter Run 

-Then-

2 Rounds 

• 12 Pull Ups 
• 9 Power Snatches (95/65) 

-Into-

• 400 Meter Run 

-Then-

2 Rounds 

• 9 Pull Ups 
• 6 Power Snatches (115/85) 

-Into-

• 200 Meter Run 

-Then-

2 Rounds 

• 6 Pull Ups 
• 3 Power Snatches (135/95) 

*RX+:

• Gymnastics – 12 Pull Ups – 9 Chest to Bar – 3 Bar/Ring Muscle Ups 

CRX: Same Gymnastics progression as RX+

• Barbell – 9 (115/85), 6 (135/95), 3 (155/105) 

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Cardio Option: For Time 

• 800 Meter Run 

-Then-

2 Rounds 

• 12 Pull Ups 
• 18 Alt DB Snatches (50/35) 

-Into-

• 400 Meter Run 

-Then-

2 Rounds 

• 9 Pull Ups 
• 12 Alt DB Snatches (50/35)

-Into-

• 200 Meter Run 

-Then-

2 Rounds 

• 6 Pull Ups 
• 6 Alt DB Snatches (50/35) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches