WOD: Thursday, May 12th, 2022 (Burpee Day 102)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :10s Chin over bar OR top of ring row hold 

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Workout: 2 Intervals (10 Min ON / 2 Min OFF) 

• Buy In: 500 Meter Run 

-Then in remaining time, AMRAP of: 

• 18 Ab-Mat Sit Ups 
• 12 Deadlifts (205/135) 
• 6 Pull Ups 

*CRX: 3 Bar/Ring Muscle Ups 

*Two scores – rounds + reps for both intervals 

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Cardio Option: 2 Intervals (10 Min ON / 2 Min OFF) 

• Buy In: 500 Meter Run 

-Then in remaining time, AMRAP of: 

• 18 Ab-Mat Sit Ups 
• 12 Russian KB Swings (24K/16K) 
• 6 Pull Ups 

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Core: 4 Rounds 

• 30 Russian Twists (25/15)
• :30s Hollow Hold