WOD: Monday, May 11th, 2020 (Burpee Day 99)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps

• Pigeon Stretch – 1 Minute per side

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Workout: For Time

5 – 10 – 15 – 20 – 15 – 10 – 5

• Mountain Climbers (Per side)

• DB/KB Hang Squat Clean (Per side)

BARBELL OPTION: For Time

5 – 10 – 15 – 20 – 15 – 10 – 5

• Mountain Climbers (Per side)

10 – 20 – 30 – 40 – 30 – 20 – 10

• Hang Squat Clean (75/55)

WORKOUT FLOW:

• Workout is an increasing and then decreasing ladder of mountain climbers and hang squat cleans (DB/KB OR Barbell). Once you have finished the entire ladder you are done.

EQUIPMENT MODIFICATION:

• DB/KB Hang Squat Clean – Find an object that allows you to swing from in between your legs to your shoulders in a squat motion. This can be easily done with a book bag!

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Core: 4 Rounds

• 30 Flutter Kicks

• :30s 6-Inch hold