WOD: Tuesday, May 3rd, 2022 (Burpee Day 93)

Warm-up: Group Dynamic

• Plank – Shoulder Tabata – 2 Minutes 
• :20s plank on hands – :10s of shoulder taps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Hang Power Cleans (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 300 Meter Run 

-Into-

15 – 12 – 9 

• Toes to Bar 
• Hang Power Cleans (95/65) 

-Then-

• 400 Meter Run 

-Into-

12 – 9 – 6 

• Toes to Bar 
• Hang Power Cleans (115/85) 

-Then-

• 500 Meter Run 

-Into-

9 – 6 – 3 

• Toes to Bar 
• Hang Power Cleans (135/95) 

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Cardio Option: For Time 

• 300 Meter Run 

-Into-

15 – 12 – 9 

• Toes to Bar 
• Russian KB Swings (24K/16K) x2

-Then-

• 400 Meter Run 

-Into-

12 – 9 – 6 

• Toes to Bar 
• Russian KB Swings (24K/16K) x2

-Then-

• 500 Meter Run 

-Into-

9 – 6 – 3 

• Toes to Bar 
• Russian KB Swings (24K/16K) x2

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• 30 KB Pull Throughs (16K/12K)