WOD: Saturday, May 23rd, 2020 (Burpee Day 111)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1

• Pigeon Stretch – 1 Minute per side

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Workout: 5 Rounds (3 Minutes On / 1 Minute OFF)

• Buy In: 30 Double Unders

-In remaining time, AMRAP of:

• 10 DB/KB Hang Squat Cleans (5 per side)

• 5 Hand Release Push Ups

*New Score each round

BARBELL OPTION: 5 Rounds (3 Minutes On / 1 Minute OFF)

• Buy In: 30 Double Unders

-In remaining time, AMRAP of:

• 10 Hang Squat Cleans (75/55)

• 5 Hand Release Push Ups

*New Score each round

WORKOUT FLOW:

• Workout is 5 total rounds of 3 minutes of work with 1 minute of rest in between each round. During those 3 minutes you will start each period with a 30 Double Under buy in. After the buy in is complete, whatever time is remaining, you will go for an amrap of Hang Squat cleans (DB/KB OR Barbell) and hand release push ups. Once the 5 rounds are complete your workout is over.

EQUIPMENT MODIFICATION:

• Double Unders – If you have a rope but do not have double unders then complete 30-60 reps based on skill level. If you do not have a jump rope then complete 30 jumping jacks.

• DB/KB Hang Squat Cleans – Find a weighted object that allows you to swing it from in between your legs to your shoulders and into a squat motion.

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Core: 5 Rounds

• 15 Long Sit Ups

• 30 Flutter Kicks