WOD: Sunday, May 7th, 2023 (Burpee Day 98)

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 5 Deadlifts (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• 400 Meter Run 

-into-

11 – 9 – 7 

• Deadlifts (205/125) 
• Burpee Pull Ups 

-Then-

• 400 Meter Run 

-into-

9 – 7 – 5 

• Deadlifts (205/125) 
• Burpee Pull Ups 

-Then-

• 400 Meter Run 

-into-

7 – 5 – 3 

• Deadlifts (205/125) 
• Burpee Pull Ups 

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Cardio Option: For Time 

• 400 Meter Run 

-into-

11 – 9 – 7 

• Russian KB Swings (24K/16K) X2
• Burpee Pull Ups 

-Then-

• 400 Meter Run 

-into-

9 – 7 – 5 

• Russian KB Swings (24K/16K) X2
• Burpee Pull Ups 

-Then-

• 400 Meter Run 

-into-

7 – 5 – 3 

• Russian KB Swings (24K/16K) X2
• Burpee Pull Ups 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Plate Twists (25/15)