WOD: Thursday, May 13th, 2021 (Burpee Day 102)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

• 100 Meter Run 
• 3 Deadlifts (ascending weights)
• 3 Strict Toes 2 Bar + :10s Hanging Knee Raise Hold 

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Workout: 10 Rounds

• 3 Deadlifts (225/155) 
• 6 Toes 2 Bar 
• 9 DB Hang Clean & Jerk (50/35) 

*Every 2 Rounds complete:

• 100 Meter Run 

*You will alternate your arms on the DB Hang Clean and Jerk each round

*Runs are to be completed after rounds 2, 4, 6, and 8

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Cardio Option: 10 Rounds

• 6 Burpees to a target
• 6 Toes 2 Bar 
• 9 DB Hang Clean & Jerk (50/35) 

*Every 2 Rounds complete:

• 100 Meter Run 

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Rotations