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)
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