WOD: Tuesday, May 2nd, 2023 (Burpee Day 93)

Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway / 200 Meter Row / 300 Meter Bike
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin Over Bar Hold 

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Workout: AMRAP x 20 Minutes 

  • 5 Shoulder To Overhead (135/95) 
  • 10 Pull Ups 
  • 25 Double Unders 

*Every 4 Minutes (INCLUDING 0:00) complete:

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

*CRX: 5 Bar/Ring Muscle Ups 

*Score is total # of Rounds + Reps completed in 20 Minutes 

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Cardio Option: AMRAP x 20 Minutes 

  • 10 DB Push Press (50/35) *5 per side 
  • 10 Pull Ups 
  • 25 Double Unders 

*Every 4 Minutes (INCLUDING 0:00) complete:

  • 300 Meter Run / 350 Meter Row / 900 Meter Bike 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 DB Side Bends (50/35)