WOD: Sunday, May 16th, 2021 (Burpee Day 105)

Warm-up: Group Dynamic

• 2 Minutes of Movement 
• :20s of high knees, butt kicks, lateral hops 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 100 Meter Run 
• 3 Power Cleans (ascending weights)
• 9 Segmented Wall Balls 

*(3 Med-Ball Front Squats, 3 Push Press, 3 Wall Balls)

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of: 

• 24 Double Unders 
• 12 Wall Balls (20/14)
• 6 Power Cleans (115/85) 

*CRX: 4 Power Cleans (155/105) 

*3 Seperate scores, one for each interval 

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of: 

• 24 Double Unders 
• 12 Wall Balls (20/14)
• 8 Russian KB Swings (24k/16k) 

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Accessory Work: Rows and Negatives 

4 Sets 

• 10 DB Rows Per side 
• 5 – :05s Pull Up Negatives 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raise (20/15)
• 30 DB Side Bends (50/35)