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