WOD: Thursday, May 27th, 2021 (Burpee Day 116)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row/Bike/Runner 
• 5 Sumo Deadlift High Pulls (ascending weights)
• 3 Strict Pull Ups 

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Workout: For Time 

15 – 10 – 5 

• Sumo Deadlift High Pulls (95/65) 
• Pull Ups 

-Then-

• (50/35) Calorie Row OR (40/30) Calorie Bike/Runner 

-Then-

12 – 8 – 4 

• Sumo Deadlift High Pulls (105/75)
• Pull Ups 

-Then-

• (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

9 – 6 – 3 

• Sumo Deadlift High Pulls (115/85) 
• Pull Ups 

*CRX: Bar Muscle Ups (5-5-5), (4-4-4), (3-3-3) 

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Cardio Option: For Time 

15 – 10 – 5 

• Burpee – Rage Balls (20/15)
• Pull Ups 

-Then-

• (50/35) Calorie Row OR (40/30) Calorie Bike/Runner 

-Then-

12 – 8 – 4 

• Burpee – Rage Balls (20/15)
• Pull Ups 

-Then-

• (50/35) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

9 – 6 – 3 

• Burpee – Rage Balls (20/15)
• Pull Ups 

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Core: 5 Rounds 

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