WOD: Friday, May 5th, 2023 (Burpee Day 96)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

  • Establish a 1 Rep Max 

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Workout: Ladder x 16 Minutes 

  • 4 Strict Handstand Push Ups 

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 -etc..

  • DB Hang Clean and Jerks (50/35) *Half per side
  • Box Jumps (24”/20”) 

*Each round starts with 4 Strict HSPU

*Only the DB and BJ increase in reps

*Score is LAST full round of the ladder completed + partial reps

*Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (4 Reps)
  • Hand Release Push Ups (8 Reps) 

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions