WOD: Monday, May 23rd, 2022 (Burpee Day 113)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of slow push ups 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 5 Deadlifts (ascending weights) 
• :20s HS Hold OR Plank on hands 

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Workout: For Time 

• 800 Meter Run 

-Into-

2 Rounds 

• 4 Handstand Push Ups
• 12 Deadlifts (185/115) 

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 8 Handstand Push Ups
• 8 Deadlifts (205/135)

-Then-

• 200 Meter Run 

-Into-

2 Rounds 

• 12 Handstand Push Ups
• 4 Deadlifts (225/155) 

HSPU Modifications:

• Hand Release Push Ups (8 – 16 – 24 Reps) 
• Med-Ball Push Press (8 – 16 – 24 Reps) 

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Cardio Option: For Time 

• 800 Meter Run 

-Into-

2 Rounds 

• 4 Handstand Push Ups
• 16 Russian KB Swings (24K/16K)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 8 Handstand Push Ups
• 12 Russian KB Swings (24K/16K)

-Then-

• 200 Meter Run 

-Into-

2 Rounds 

• 12 Handstand Push Ups
• 8 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• 40 Flutter Kicks