WOD: Sunday, May 15th, 2022 (Burpee Day 105)

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) 

• 100 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights) 

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Workout: Every 4 Minutes x 6 Rounds 

• 300 Meter Run 
• 9 Sumo Deadlift High Pulls (115/85) 

-in remaining time, max reps of:

• Odd Rounds (1,3,5): Max Calorie Row OR Bike
• Even rounds (2,4,6): Max Double Unders 

*Two scores – one for all 3 rounds of cals and DU 

*Single Under score will be half 

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Cardio Option: Every 4 Minutes x 6 Rounds 

• 300 Meter Run 
• 9 Atomic Sit Ups (25/15) 

-in remaining time, max reps of:

• Odd Rounds (1,3,5): Max Calorie Row OR Bike
• Even rounds (2,4,6): Max Double Unders 

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Core: 4 Rounds 

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