WOD: Saturday, May 7th, 2022 (Burpee Day 97)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike 
  • 5 Deadlifts (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

2 – 4 – 6 – 8 – 10 

  • Burpees 
  • Pull Ups 
  • Deadlifts (205/135) 

-Then-

  • 1000 Meter Row / 800 Meter Runner / 2400 Meter Bike 

-Then-

10 – 8 – 6 – 4 – 2 

  • Burpees 
  • Pull Ups 
  • Deadlifts (205/135) 

*CRX: Bar/Ring Muscle Ups (1-2-3-4-5 / 5-4-3-2-1) 

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Cardio Option: For Time 

2 – 4 – 6 – 8 – 10 

  • Burpees 
  • Pull Ups 
  • Rage Balls (20/15) x2

-Then-

  • 1000 Meter Row / 800 Meter Runner / 2400 Meter Bike 

-Then-

10 – 8 – 6 – 4 – 2 

  • Burpees 
  • Pull Ups 
  • Rage Balls (20/15) x2

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Strength Work: Bench Press 

  • Establish a 1 Rep Max 

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Core: 4 Rounds 

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