WOD: Monday, May 8th, 2023 (Burpee Day 99)

Warm-up: Group Dynamic 

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of med-ball squats
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 3 Hang Squat Cleans (ascending weights)
• 6 Alt Bodyweight Step Ups 

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Workout: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 20 Alt Med-Ball Box Step Ups (20/14)(24”/20”)

-In remaining time complete max:

• Hang Squat Cleans (135/95) 

*Score is total # of hang squat cleans completed across all 4 rounds 

*You should be able to hang on to the bar for 3-5 reps at a time

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 300 Meter Run 
• 20 Alt Med-Ball Box Step Ups (20/14)(24”/20”)

-In remaining time complete max:

• DB Hang Squat Cleans (50/35) 

*One Dumbbell 

*alt on the DB whenever you want

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Core: 5 Rounds 

• 15 V-Ups 
• 30 Flutter Kicks