WOD: Saturday, May 30th, 2020 (Burpee Day 118)

Warm-up: Group Dynamic

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

• PVC (Broomstick) Pass Through – 20 Reps

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Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF)

• 9 DB/KB Sumo High Pulls (Per side)

• 6 DB/KB Push Press (Per side)

• 3 Up-Downs

*New Score each “round”

BARBELL OPTION: 4 Rounds (4 Minutes ON / 1 Minute OFF)

• 9 Sumo High Pulls (75/55)

• 6 Push Press (75/55)

• 3 Up-Downs

WORKOUT FLOW:

• Workout is 4 total rounds of 4 minutes of work and 1 minute of rest. During those 4 minutes of work you will complete as many rounds as possible of 9 Sumo High Pulls, 6 Push Presses, and 3 Up-Downs. You will reset after each minute of rest.

EQUIPMENT MODIFICATION:

• DB/KB Sumo High Pulls – Find a weighted object that allows you to high pull it from the ground. You could use a book bag or a water jug.

• DB/KB Push Press – Find a weighted object that allows you to press from your shoulders.

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Core: 5 Rounds

• 20 Reach the ceilings

• 20 Kick the ceilings