WOD: Wednesday, May 20th, 2020 (Burpee Day 108)

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: AMRAP x 16 Minutes

• 200 Meter Run / 250 Meter Row

• 16 DB/KB Lunges (8 Per side)

• 8 Single Arm Devils Press (4 per side)

BARBELL OPTION: AMRAP x 16 Minutes

• 200 Meter Run / 250 Meter Row

• 16 Front Rack Lunges (8 per side)

• 8 Burpee Clean and Jerks (95/65)

WORKOUT FLOW:

• Workout is a 16 minute amrap of a 200 meter run, 16 Lunges (DB/KB OR Barebell), and Devils Presses / Burpee Clean and jerks. You will repeat that cycle as many times as you can in 16 minutes.

EQUIPMENT MODIFICATION:

• 200 Meter Run – If you have not mapped out a 200 meter track for yourself than run :30s away from your start point and run :30s back (about 1 minute run). If you do not have the opportunity to run then complete 100 high knees.

• DB/KB Lunges – Find a weighted object that you can hold while you complete lunges. This can be a book bag or a case of water.

• Single Arms Devils Press – You can just complete 8 burpees if you have no equipment.

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Core: 4 Rounds

• 20 Reach the ceilings

• 20 Kick the ceilings