WOD: Sunday, May 29th, 2022 (Burpee Day 119)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 9 Minute EMOM 

  • Min1: (10/8) Calorie Row/ Bike/Runner 
  • Min2: 5 Power Snatches (ascending weights) 
  • Min3: :20s Hollow Hold 

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Workout: 4 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max 2FOR1 Wall Balls (20/14)
  • Station 2: Max Power Snatches (95/65) 
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

*4 Total scores – Accumulated reps across all stations each interval

*2FOR1 WB: 1 Med-Ball Squat + 1 Wall Ball = 1 Rep 

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Cardio Option: 4 Intervals (1 Minute Stations / :15s Transition) 

  • Station 1: Max 2FOR1 Wall Balls (20/14)
  • Station 2: Max Alt DB Power Snatches (50/35) 
  • Station 3: Max Ab-Mat Sit Ups 
  • Station 4: Max Calorie Row/Bike/Runner
  • Station 5: Rest 

*4 Total scores – Accumulated reps across all stations each interval

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations