WOD: Monday, May 13th, 2024 (Burpee Day 105)

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Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird Dogs 
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Calorie Row/Runner OR (9/6) Cal Bike
  • Even Min: 5 Touch N’ Go Deadlifts 

*Athletes can choose to increase the weight or stay the same 

*:50s Time Cap on calories 

*Deadlifts must stay TNG through every round 

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Workout: For Time 

4 Rounds 

  • 200 Meter Run 
  • 12 Toes to Bar
  • 12 Alt DB Snatches (50/35) 
  • 6 Toes to Bar
  • 6 Alt DB Snatches (50/35) 
  • 200 Meter Run  

*Rest 1 Minute at the completion of each round 

*Score is total time to complete all 4 rounds including rest time

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches