WOD: Saturday, May 6th, 2023 (Burpee Day 97)

Warm-up: Group Dynamic 

• Jump Squat Tabata – 2 Minutes
• :20s Bottom of squat hold – :10s of Jump Squats
• Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Air Runner) 
• 5 Thrusters (ascending weights) 
• :15s Hanging Knee Raise Hold

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Workout: For Time 

2 Rounds 

• 15 Toes to Bar
• 15 Thrusters (95/65) 

-Then-

• 500 Meter Run 

-Then-

2 Rounds 

• 10 Toes to Bar
• 10 Thrusters (115/85) 

-Then-

• 500 Meter Run 

-Then-

2 Rounds 

• 5 Toes to Bar
• 5 Thrusters (135/95) 

*CRX: Barbell Weights (115/85), (135/95), (155/105) 

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Cardio Option: For Time 

2 Rounds 

• 15 Toes to Bar
• 30 Rage Balls (20/15)

-Then-

• 500 Meter Run 

-Then-

2 Rounds 

• 10 Toes to Bar
• 20 Rage Balls (20/15)

-Then-

• 500 Meter Run 

-Then-

2 Rounds 

• 5 Toes to Bar
• 10 Rage Balls (20/15)

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Accessory Work: Bench Press 

• Establish a 1 Rep Max 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings