WOD: Friday, May 13th, 2022 (Burpee Day 103)

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Warm-up: Group Dynamic

  • Cat Camels – 10 SLOW Reps
  • PVC Pass Through – 10 SLOW Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: 100 Meter Run 
  • Min 2: 5 Front Squats (ascending weights) 
  • Min 3: :20s HS Hold OR Plank on hands 

*Front Squats are from the ground 

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Workout: 5 Rounds 

  • 7 Strict Handstand Push Ups 
  • 10 Front Squats (155/105)
  • 300 Meter Run 

*Strict HSPU Scaling Options: 

  • 7 Plyo Box HSPU 
  • 14 Hand Release Push Ups 
  • 14 Med-Ball Push Press (20/14) 

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Cardio Option: 5 Rounds 

  • 7 Strict Handstand Push Ups 
  • 14 KB Goblet Squats (24K/16K)
  • 300 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions