WOD: Saturday, May 8th, 2021 (Burpee Day 97)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• Banded Shoulder Rotations – 10 Per side 
• Banded Shoulder Stretch – 1 Min Per side 

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Pre-Game: 3 Rounds (10 Minute Cap)

• 1 Minute Row/Bike/Runner
• 5 Shoulder to Overhead (ascending weights)
• :15s Handstand Hold OR Plank on Hands 

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Workout: 5 Rounds (30 Minute Cap) 

• 6 Handstand Push Ups 
• 12 Shoulder To Overhead (105/75) 
• 24 Double Unders 

*Every 3 Minutes until completion of all 5 rounds complete:

• (9/6) Calorie Row/Bike/Runner 

*CRX: 6 Strict Handstand Push Ups / 9 Shoulder to Overhead (135/95)

*HSPU Modification: 9 Hand Release Push Ups 

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Cardio Option: 5 Rounds

• 6 Handstand Push Ups 
• 12 DB Shoulder To Overhead (50/35) *6 per side 
• 24 Double Unders 

*Every 3 Minutes until completion of all 5 rounds complete:

• (9/6) Calorie Row/Bike/Runner 

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Accessory Work: Bench Press + Curls

5 Sets 

• Max Effort Bench Press (135/95) 

-Rest :10s-

• Max Effort DB Hammer Curls 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (15/10) 
• :20s Unweighted Hanging Knee Raise Hold