WOD: Saturday, May 16th, 2020 (Burpee Day 104)

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Warm-up: Group Dynamic

  • 2 Minutes of movement
  • :20s high knees, butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Workout: Every 4 Minutes for 5 Rounds

  • 300 Meter Run
  • 12 DB/KB Hang Squat Cleans (6 Per side)
  • Max Burpees over DB/KB in remaining time

BARBELL OPTION: Every 4 Minutes for 5 Rounds

  • 300 Meter Run
  • 12 Hang Squat Cleans (95/65)
  • Max Burpees over Bar in remaining time

WORKOUT FLOW:

  • Workout is 5 total rounds of 4 minutes of work with NO rest. During those 4 minutes you will first complete a 300 meter run followed by 12 Hang Squat Cleans (DB/KB OR Barbell). Whatever time is remaining in that 4 minute period you will go for as many burpees over your object as possible. Once 4 minutes is up the next round will start right away.

EQUIPMENT MODIFICATION:

  • 300 Meter Run – If you have not mapped out a 300 meter trail for yourself you can run :45s away from your start point and then run back (1:30 of running). If you do not have the opportunity to run then complete 100 high knees instead.
  • DB/KB Hang Squat Cleans – Find an object that allows you to swing it from the hang position (between legs) to your shoulders in a squat motion. This can be a bookbag.

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Core: 4 Rounds

  • 30 Mountain Climbers
  • :30s Knee to elbow plank hold

*Alternate sides on plank each round