WOD: Monday, May 24th, 2021 (Burpee Day 113)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs – 10 SLOW Reps (5 per side) 
• Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (15 – 17 Minutes)

• 3 Sets x 3 Reps @80% of 1 Rep Max
• 2 Sets x 2 Reps @90% of 1 Rep Max 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 12 Ab-Mat Sit Ups 
• 4 Lungesters (75/55) 

-Rest 2 Minutes-

Part B – For Time 

• 8 Lungesters (75/55)
• 24 Ab-Mat Sit Ups 
• 400 Meter Run 

*Two Scores – Rounds + Reps for Part A and a time for Part B

*1 Lungester Rep = 2 Front Rack Lunges + 1 Thruster

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 12 Ab-Mat Sit Ups 
• 4 DB Lungesters (50/35) *2 per side

-Rest 2 Minutes-

Part B – For Time 

• 8 DB Lungesters (50/35)) *4 Per side 
• 24 Ab-Mat Sit Ups 
• 400 Meter Run 

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Core: 4 Rounds 

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