WOD: Thursday, June 2nd, 2022 (Burpee Day 123)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway
  • 3 Squat Cleans (ascending weights) 
  • :15s Plank on Hands 

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Workout: AMRAP x 21 Minutes 

  • 36 Double Unders
  • 6 Burpees to target (pull up bar) 
  • 3 Squat Cleans (185/125) 

*Every 3 Minutes (Not including 0:00) complete:

  • Run to the end of the driveway 

*Score is total # of rounds + reps completed in 21 min

*Rain Sub:

  • 250 Meter Row OR 350 Meter Bike 

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Cardio Option: AMRAP x 21 Minutes 

  • 36 Double Unders
  • 6 Burpees to target (pull up bar) 
  • 9 Med-Ball Squat Cleans (20/14)

*Every 3 Minutes (Not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations