WOD: Wednesday, February 26th, 2025 (Burpee Day 30)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2 are done at 60% of 1RM 
  • Sets 3 and 4 are done at 70% of 1RM 

*Stick with power or squat from week 1 

*Sets should be done as drop singles for technique 

*If you missed week 1 – make up 1RM today 

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Workout: AMRAP x 16 Minutes 

  • Buy in: 1000 M Row / 800 M Run / 2400 M Bike 

-in remaining time AMRAP of: 

  • 18 Ab-Mat Sit Ups 
  • 14 Wall Balls (20/14) 
  • 10 Alt DB Snatches (50/35) 

*CRX: 10 Alt DB Snatches (70/50)

*Score is total # of rounds + reps completed 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations