WOD: Friday, June 3rd, 2022 (Burpee Day 124)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 3 Rounds 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, etc… 

  • Toes to Bar 
  • Med-Ball Box Step Up and Overs (20/14)(24”/20”)
  • Shoulder To Overhead (115/85) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Med-Ball Box Step Up and Overs (20/14)(24”/20”) 
  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

*Two Scores – One for Part A and Time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30 etc… 

  • Toes to Bar 
  • Med-Ball Box Step Up and Overs (20/14)(24”/20”)
  • Atomic Sit Ups (25/15) 

-Rest 2 Minutes- 

Part B – For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 20 Med-Ball Box Step Up and Overs (20/14)(24”/20”) 
  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions