WOD: Wednesday, May 3rd, 2023 (Burpee Day 94)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• Establish a 1 Rep Max 

*Warm Up Rep Scheme: 5-5-3-3-3-1-1-1-1-etc..

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Workout: 3 Intervals (6 Min ON / :90s OFF)

• Buy In: 400 Meter Run 

-Then in remaining time, AMRAP of:

• 3 Power Cleans (115/85)
• 5 Deadlifts (115/85) 
• 7 Burpees 

*3 Total Scores: Rounds + Reps for each interval 

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Cardio Option: 3 Intervals (6 Min ON / :90s OFF)

• Buy In: 400 Meter Run 

-Then in remaining time, AMRAP of:

• 7 Russian KB Swings (24K/16K) 
• 7 Burpees 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations