WOD: Tuesday, May 6th, 2025 (Burpee Day 99)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

  • 1 Minute Calorie Row OR Bike 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

  • (20/15) Calorie Row OR (15/10) Cal Bike
  • 15 Toes to bar 
  • 10 Hang Power Snatches (105/75) 

-Then complete:

  • (60/45) Calorie Row OR (45/30) Cal Bike
  • 45 Ab-Mat Sit Ups 
  • 30 Alt Hang DB Snatches (50/35) 

*CRX: 10 Hang Power Snatches (135/95) 

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Cardio Option: For Time 

3 Rounds 

  • (20/15) Calorie Row OR (15/10) Cal Bike
  • 15 Toes to bar 
  • 15 American KB Swings (24K/16K)

-Then complete:

  • (60/45) Calorie Row OR (45/30) Cal Bike
  • 45 Ab-Mat Sit Ups 
  • 30 Alt Hang DB Snatches (50/35) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold