WOD: Monday, May 16th, 2022 (Burpee Day 106)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of air squats 
• Pigeon Stretch – 1 MInute per side 

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Strength Endurance: Every 2 Minutes x 5 Rounds 

• (15/12) Calorie Row OR Runner / (12/9) Calorie Bike
• 5 Back Squats (ascending weights) 

R1: (135/95) , R2: (185/115), R3: (205/135)

R4: (225/155), R5: (245/175) 

*1 Minute cap on calories

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Workout: For Time 

• Buy In: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike

-Then-

10 – 8 – 6 – 4 – 2 

• Power Cleans (105/75) 
• Thrusters (105/75) 
• Burpees over bar 

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Cardio Option: For Time 

• Buy In: 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike

-Then-

20 – 16 – 12 – 8 – 4 

• Rage Balls (20/15) 
• Med-Ball Jump Squats (20/15)

10 – 8 – 6 – 4 – 2 

• Burpees

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Core: 4 Rounds 

• 20 Turkish Sit Ups (20/15) 
• 40 Flutter Kicks