WOD: Tuesday, May 17th, 2022 (Burpee Day 107)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• 5 Jump Squats 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 300 Meter Run
• 9 Box Jump Overs (24”/20”)
• 9 Shoulder to Overhead (95/65)

-Rest :90s- 

AMRAP x 7 Minutes 

• 200 Meter Run 
• 6 Box Jump Overs (24”/20”)
• 6 Shoulder to Overhead (115/85)

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 3 Box Jump Overs (24”/20”)
• 3 Shoulder to Overhead (135/95) 

*CRX Weights: (115/85), (135/95), (155/105)

*3 Total scores – one for each AMRAP

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 300 Meter Run
• 9 Box Jump Overs (24”/20”)
• 18 Med-Ball Push Press (20/14)

-Rest :90s- 

AMRAP x 7 Minutes 

• 200 Meter Run 
• 6 Box Jump Overs (24”/20”)
• 12 Med-Ball Push Press (20/14)

-Rest :90s-

AMRAP x 5 Minutes 

• 100 Meter Run 
• 3 Box Jump Overs (24”/20”)
• 6 Med-Ball Push Press (20/14)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations