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