WOD: Tuesday, May 18th, 2021 (Burpee Day 107)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Toe Touches – 10 SLOW Reps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Squat Cleans (ascending weights)
• :15s Hollow Hold 

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Workout: 3 Rounds 

18 – 12 – 6 

• Weighted Ab-Mat Sit Ups (20/14)

9 – 6 – 3 

• Squat Cleans (105/75) 

*Between Rounds Complete:

• 500 Meter Run 

*CRX: 6 – 4 – 2 Squat Cleans (155/105) 

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Cardio Option: 3 Rounds 

18 – 12 – 6 

• Weighted Ab-Mat Sit Ups (20/14)
• Med-Ball Squat Cleans (105/75) 

*Between Rounds Complete:

• 500 Meter Run 

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Skill Work: Double Under – Under Fatigue

4 Sets 

• 12 Calorie Row/Bike/Runner (moderate/hard effort)

-into-

• 3 max sets of unbroken double unders 

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Core: 4 Rounds 

• 20 Alternating Single Leg V-Ups 
• 20 Side Crunches