WOD: Wednesday, February 5th, 2025 (Burpee Day 9)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes (5 Rounds) 

• Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Bike
• Even Min: 2 Unbroken Hang Snatches 

*:50s Cap on the calories 

*Snatches can be squat or power 

*Athletes choice on weight and weight increases 

*Must be able to do all rounds of snatches unbroken 

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Workout: AMRAP x 16 Minutes 

• Buy in: (60/45) Cal Row OR (45/30) Cal Bike 

-in remaining time Ladder of:

4 – 8 – 12 – 16 – 20 – 24 – 28…etc

• Alternating DB Hang Snatches (50/35) 
• Med-Ball Push Press (20/14) 

*CRX: Alt DB Hang Snatches (70/50)

*Score is last FULL round completed + partial reps

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Core: 4 Rounds 

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