WOD: Sunday, May 19th, 2024 (Burpee Day 111)

Warm-up: Group Dynamic

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

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row/Bike/Runner/Ski 
• Min2: 3 Hang Power Snatches (ascending weights) 
• Min3: :15s Hanging Knee Raise Hold + 3 Knee Raises

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

• 6 Toes to Bar 
• 3 Hang Power Snatches (105/75) 
• 6 Burpees Over Bar 

-Rest 2 Minutes and Repeat- 

*4 Scores:

• One for each round of max cals 
• Rounds + Reps for each 6 Min AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

• 6 Toes to Bar 
• 6 DB Hang Snatches (50/35) *3 per side 
• 6 Burpees Over DB

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

• 15 Long Sit Ups 
• 30 Bicycle Crunches