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

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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)