WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

• Group Run – 200 Meters 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

• Run to the end of the driveway 
• 5 Hang Power Snatches (ascending weights) 
• 3 Strict Toes to Bar OR 5 SLOW Knee Raises 

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Workout: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 15 Box Jumps (24”/20”)
• 12 Toes to Bar 
• 9 Hang Power Snatches (95/65)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 12 Box Jumps (24”/20”)
• 9 Toes to Bar 
• 6 Hang Power Snatches (105/75)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 9 Box Jumps (24”/20”)
• 6 Toes to Bar 
• 3 Hang Power Snatches (115/85) 

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 15 Box Jumps (24”/20”)
• 12 Toes to Bar 
• 9 DB Hang Snatches (50/35) *per side

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 12 Box Jumps (24”/20”)
• 9 Toes to Bar 
• 6 DB Hang Snatches (50/35) *per side

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 9 Box Jumps (24”/20”)
• 6 Toes to Bar 
• 3 DB Hang Snatches (50/35) *per side

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)