WOD: Friday, May 20th, 2022 (Burpee Day 110)

Warm-up: Group Dynamic

• Jump Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of jump squats 
• Couch Stretch – 1 Minute per side 

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Strength-Endurance: Squat Cleans 

Every 2 Minutes x 5 Rounds 

• 100 Meter Run 
• Squat Cleans (ascending weights/descending reps)

Rd1: 5 Reps (115/85) / Rd2: 4 Reps (135/95)

Rd3: 3 Reps (155/105) / Rd4: 2 Reps (185/115)

Rd5: 1 Rep (205/135)

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Workout: 4 RFT 

• (15/12) Calorie Row OR (12/9) Calorie Bike
• 12 Alt Front Rack Lunges (75/55)
• 12 Toes to Bar 
• 200 Meter Run 

-Rest 1 minute at the completion of each round-

*Score is total time it takes to complete all 4 rounds including rest

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Cardio Option: 4 RFT 

• (15/12) Calorie Row OR (12/9) Calorie Bike
• 12 Alt DB Lunges (50/35) 
• 12 Toes to Bar 
• 200 Meter Run 

-Rest 1 minute at the completion of each round-

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions