WOD: Monday. May 31st, 2021 (Burpee Day 120)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat / Hip Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 1 Round of Mini “Cindy”

*Mini Cindy:

  • 3 Strict Pull Ups 
  • 6 Push Ups 
  • 9 Air Squats 

*Focus on the quality of your movement instead of the speed 

*If you are doing Loredo then sub in 6 lunges for the 3 strict pull ups

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Workout: Hero WOD “Murph” 

For Time 

  • 1 Mile Run 
  • 100 Pull Ups 
  • 200 Push Ups 
  • 300 Air Squats 
  • 1 Mile run 

*Partition pull ups, push ups, air squats as desired 

*RX: Done with a weight vest (20/14) 

*Scaling options and strategies will be provided in class 

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Workout Option #2: Hero WOD “Loredo”

6 Rounds 

  • 24 Air Squats 
  • 24 Push Ups 
  • 24 Walking Lunges 
  • 400 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold