WOD: Saturday, May 21st, 2022 (Burpee Day 111)

Warm-up: Group Dynamic

• Plank-Shoulder Tap Tabata – 2 Minutes
• :20s Plank on hands – :10s of shoulder taps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

——————————————————————————————————–

Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner
• 5 Hang Power Cleans (ascending weights) 

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner 

-Rest :30s-

AMRAP x 7 Minutes 

• 9 Med-Ball Push Press (20/14)
• 7 Hang Power Cleans (115/85) 
• 5 Burpees 

-Rest 2 Minutes and repeat- 

*CRX: 5 Hang Power Cleans (155/105)

*4 Total scores – 2 for cals and 2 for rounds + reps on AMRAP 

——————————————————————————————————–

Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner 

-Rest :30s-

AMRAP x 7 Minutes 

• 9 Med-Ball Push Press (20/14)
• 7 American KB Swings (24K/16K) 
• 5 Burpees 

-Rest 2 Minutes and repeat- 

——————————————————————————————————–

Core: 4 Rounds 

• 20 Weighted reach the ceilings (25/15) 
• 20 Kick the ceilings