WOD: Wednesday, May 25th, 2022 (Burpee Day 115)

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Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: Every 7 Min x 3 Intervals

  • 400 Meter Run 

-In remaining time, AMRAP of: 

  • 20 Double Unders 
  • 10 Toes to Bar 
  • 5 Hang Power Snatches (105/75) 

*3 Seperate scores – Rounds + Reps for each interval 

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Cardio Option: Every 7 Min x 3 Intervals

  • 400 Meter Run 

-In remaining time, AMRAP of: 

  • 20 Double Unders 
  • 10 Toes to Bar 
  • 10 DB Hang Power Snatches (50/35) *5 per side

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Russian Twists (25/15)