WOD: Thursday, May 21st, 2020 (Burpee Day 109)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps

• PVC (Broomstick) Pass Throughs – 20 Reps

• Samson Stretch – 1 Minute per side

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Workout: 4 Rounds

• 7 DB/KB Push Press (Right Side)

• 14 “Box” Jump Overs

• 7 DB/KB Push Press (Left Side)

• 400 Meter Run

BARBELL OPTION: 4 Rounds

• 14 Push Press (95/65)

• 14 “Box” Jump Overs

• 400 Meter Run

WORKOUT FLOW:

• Workout is 4 total rounds. Each round consists of 7 DB/KB Push Press (right side), 14 “Box” Jump Overs, 7 DB/KB Push Press (Left Side), and a 400 meter run. If you are doing the barbell option the only change is that you will start with 14 Push Presses each round.

EQUIPMENT MODIFICATION:

• DB/KB Push Press – Find an object that allows you to press from the shoulders to a locked out position overhead. This can be a jug of water or a book bag.

• “Box” Jump Overs – Find an object that you can comfortably clear. You can also sub in step ups on a staircase or 14 Jump Squats.

• 400 Meter Run – 400 meter run – if you have not mapped out a 400 meter distance then complete a 2 minute run (1 minute away from your workout area and 1 minute back). If you do not have the option to run then complete 200 High Knees per round.

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Core: 5 Rounds

• 30 Bicycle Crunches

• 30 Side Crunches