WOD: Friday, May 27th, 2022 (Burpee Day 117)

Warm-up: Group Dynamic

• Plank – Shoulder tap tabata – 2 Minutes 
• :20s plank on hands – :10s of SLOW Shoulder Taps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :15s Plank on Hands 

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Workout: For Time 

• Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 Rounds 

• 15 Med-Ball Push Press (20/14) 
• 12 Bar Over Burpees 
• 9 Sumo Deadlift High Pulls (115/85) 

-Then-

• Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Cardio Option: For Time 

• Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

5 Rounds 

• 15 Med-Ball Push Press (20/14) 
• 12 Burpees to a plate (25/15)
• 9 Atomic Sit Ups (25/15)

-Then-

• Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

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Core: 5 Rounds 

• 15 GHD SIt Ups 
• 15 GHD Back Extensions