WOD: Monday, May 9th, 2022 (Burpee Day 99)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

  • 200 Meter Run 
  • 3 Power Cleans (ascending weights) 

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Workout: AMRAP x 21 Minutes 

  • 36 Double Unders 
  • 12 Wall Balls (20/14) 
  • 4 Power Cleans (185/125)

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*Score is total rounds + reps completed in 21 minutes 

*Scale clean weight to 80% of 1RM if too heavy

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Cardio Option: AMRAP x 21 Minutes 

  • 36 Double Unders 
  • 12 Wall Balls (20/14) 
  • 8 Atomic Sit Ups (25/15) 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Strength Work: Back Squat 

  • Retest 1RM if you missed last week 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers
  • 30 DB Side Bends (50/35)