WOD: Friday, May 29th, 2020 (Burpee Day 117)

Warm-up: Group Dynamic

2 Minutes of Movement

• :20s of high Knees, butt kicks, lateral hops

• Pigeon Stretch – 1 Minute per side

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Workout: For Time

• Buy In: 60 Jumping Lunges

-Then-

4 Rounds

• 30 Double Unders

• 15 DB/KB Goblet Squats

• 30 Mountain Climbers

-Then-

• Buy Out: 60 Jumping Lunges

BARBELL OPTION: For Time

• Buy In: 60 Jumping Lunges

-Then-

4 Rounds

• 30 Double Unders

• 15 Front Squats (75/55)

• 30 Mountain Climbers

-Then-

• Buy Out: 60 Jumping Lunges

WORKOUT FLOW:

• Workout is for time with a buy in and buy out of 60 Jumping Lunges. Sandwiched in between the buy in and out is 4 total rounds of 30 Double Unders, 15 DB/KB Goblet Squats OR 15 Barbell Front Squats, and 30 Mountain Climbers.

EQUIPMENT MODIFICATION:

• Double Unders – If you have a jump rope but do not have the double under skill then complete 60 Single unders per round. If you are doing jumping jacks instead complete 30 Jumping Jacks.

• DB/KB Goblet Squats – Find a weighted object that allows you to hold it while you squat.

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Core: 5 Rounds

• 15 V-Ups

• 30 Side Crunches