WOD: Sunday, May 22nd, 2022 (Burpee Day 112)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 4 Thrusters (ascending weights)
• 4 Alt Box Step Ups (ascending weights) 

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Workout: For Time 

10 – 8 – 6 – 4 – 2 

• Alt DB Box Step Ups (50/35)(24”/20”)
• Thrusters (105/75) 

-Then-

• 800 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 

• Alt DB Box Step Ups (50/35)(24”/20”)
• Thrusters (105/75) 

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Cardio Option: For Time 

10 – 8 – 6 – 4 – 2 

• Alt DB Box Step Ups (50/35)(24”/20”)
• Atomic Sit Ups (25/15)

-Then-

• 800 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 

• Alt DB Box Step Ups (50/35)(24”/20”)
• Atomic Sit Ups (25/15)

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Strength Work: Tempo Bench Press 

5 Sets x 5 Reps 

• Increase the weight per set 
• :03s tempo on the way down / :01s pause at the chest 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations