WOD: Sunday, May 17th, 2026 (Burpee Day 111)

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: Chipper For Time 

  • 500 Meter Run 

-THEN-

  • 15 Hang Power Snatches (105/65) 
  • 21 Pull Ups 
  • 15 Hang Power Snatches (105/65) 
  • 15 Pull Ups 
  • 15 Hang Power Snatches (105/65)
  • 9 Pull Ups 

-THEN-

  • 500 Meter Run 

*CRx: 21 Pull Ups – 15 C2B Pull Ups – 9 Bar MU

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Cardio Option: 500 Meter Run 

-THEN-

  • 30 Alt DB Hang Snatches (50/35)
  • 21 Pull Ups 
  • 30 Alt DB Hang Snatches (50/35) 
  • 15 Pull Ups 
  • 30 Alt DB Hang Snatches (50/35)
  • 9 Pull Ups 

-THEN-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups
  • :30s 6-inch hold