WOD: Saturday, May 15th, 2021 (Burpee Day 104)

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Warm-up: Group Dynamic

  • Cat Camels – 10 SLOW Reps (5 per position)
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Hip Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights)
  • 3 Strict Pull Ups 

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Workout: 5 Rounds 

  • 300 Meter Run 

15 – 12 – 9 – 6 – 3 

  • Bar Over Burpees 
  • Power Snatches (105/75)
  • Pull Ups 

*300 Meter Run is to be completed at the start of each round 

(before each set of burpees) 

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Cardio Option: 5 Rounds 

  • 300 Meter Run 

15 – 12 – 9 – 6 – 3 

  • Bar Over Burpees 
  • Rage Balls (20/15) x 2
  • Pull Ups 

*Rage Balls: 30 – 24 – 18 – 12 – 6 

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Strength Work: Bench Press 

  • 10 Reps @ 60%
  • 8 Reps @ 70%
  • 6 Reps @ 80%
  • 4 Reps @ 90%
  • 2 Reps @ 95% 

All percentages based off of your 1 Rep max bench

Make sure you have a spotter!

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Core: 4 Rounds 

  • 30 Russian Twists (25/15)
  • 15 Long Sit Ups