WOD: Saturday, May 22nd, 2021 (Burpee Day 111)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Front Squats (ascending weights)
• :15s Hanging Knee Raise Hold 

*Front Squats come from the floor 

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Workout: 2 Intervals (8 Minutes ON / 2 Minutes Rest) 

• Buy In: 300 Meter Run 

-Then in remaining time, AMRAP of: 

• 6 Toes 2 Bar 
• 6 Front Squats (115/85) 
• 6 Box Jump Overs (24”/20”)

*CRX: 3 Front Squats (185/125) 

*Two Scores, one for each interval

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Minutes Rest) 

• Buy In: 300 Meter Run 

-Then in remaining time, AMRAP of: 

• 6 Toes 2 Bar 
• 6 KB Goblet Squats (24k/16k) 
• 6 Box Jump Overs (24”/20”)

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Accessory Work: Bench Press + DB Chest Fly’s 

5 Sets 

• 5 Bench Press (moderate weight)
• Max DB Fly’s (stop one before failure) 

*Use two 20 lb DB’s for the men and two 10 lb DB’s for the women

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Weighted 6-inch Hold (15/10)