WOD: Monday, May 17th, 2021 (Burpee Day 106)

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s Hold at the bottom of a squat – :10s of jump squats
• Couch Stretch – 1 Minute per side 

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Strength: Back Squats (15 – 17 Minutes) 

• 3 Sets x 5 Reps @75% 
• 2 Sets x 3 Reps @80% 

*Focus on strong positions and being fast out of the hole

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Workout: Every 3 Minutes x 6 Rounds 

• 300 Meter Run 
• *Max Reps in remaining time 

Rd 1 and 4: Max Sumo Deadlift High Pulls (95/65)

Rd 2 and 5: Max Toes 2 Bar 

Rd 3 and 6: Max Burpee Box Jumps (24”/20”)

*2 Minute rest after round 3 

*2 seperate scores, One for Rounds 1-3 together and one for Rounds 4-6 together 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 300 Meter Run 
• *Max Reps in remaining time 

Rd 1 and 4: Max Rage Balls (20/15)

Rd 2 and 5: Max Toes 2 Bar 

Rd 3 and 6: Max Burpee Box Jumps (24”/20”)

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Core: 4 Rounds 

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