WOD: Thursday, May 6th, 2021 (Burpee Day 95)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs – 10 SLOW Reps (5 per side)
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
• 3 Hang Squat Cleans (ascending weights) 
• 3 Hanging Knee Raises + :10s Hanging Knee Raise Hold 

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Workout: For Time 

• Buy In: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike

-Then-

4 Rounds 

• 16 Med-Ball Jump Squats (20/14)
• 12 Toes 2 Bar 
• 8 Hang Squat Cleans (105/75) 

-Then-

• Buy Out: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike

*CRX: 6 Hang Squat Cleans (135/95)

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Cardio Option: For Time 

• Buy In: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike

-Then-

4 Rounds 

• 16 Med-Ball Jump Squats (20/14)
• 12 Toes 2 Bar 
• 12 DB Hang Squat Cleans (50/35) 

-Then-

• Buy Out: 800 Meter Run/1000 Meter Row/ 2400 Meter Bike

*DB Hang Squat Cleans are 6 per side

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15)
• 20 Kick the ceilings