WOD: Sunday, May 26th, 2024 (Burpee Day 118)

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 

• (12/9) Calorie Row/Bike/Ski 
• 3 Hang Snatches (ascending weights) 
• 5 Jump Squats 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Hang Power Snatches (105/75)
• Station2: Max Box Jump Overs (24”/20”) 
• Station3: Max Med-Ball Push Press (20/14) 
• Station4: Max Calorie Row/Bike/Ski
• Station5: Rest 

*3 Total Scores:

• Total reps accumulated through all 4 working stations for each interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max DB Hang Snatches (50/35) 
• Station2: Max Box Jump Overs (24”/20”) 
• Station3: Max Med-Ball Push Press (20/14) 
• Station4: Max Calorie Row/Bike/Ski
• Station5: Rest 

*Alternate arms every 5 reps on the DB 

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Rotations