WOD: Wednesday, May 18th, 2022 (Burpee Day 108)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Bird Dogs – 10 SLOW Reps (5 per side)
  • Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Deadlifts (ascending weights) 
  • :20s Wall sit 

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Workout: AMRAP x 18 Minutes 

  • Max calorie Row/Bike/Runner 

-Every 3 Minutes (not including 0:00) complete:

  • 5 Deadlifts (225/155)
  • 10 Wall Balls (20/14) 

*Score is total # of Calories completed in 18 minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max calorie Row/Bike/Runner 

-Every 3 Minutes (not including 0:00) complete:

  • 10 Russian KB Swings (24K/16K)
  • 10 Wall Balls (20/14) 

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Core: 4 Rounds 

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