WOD: Wednesday, May 10th, 2023 (Burpee Day 101)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, jump squats, burpees
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Back Squat EMOM

Every 2:30 Minutes x 5 Rounds 

  • 200 Meter Run 
  • 3 Back Squats

*Weight should start at 70% of 1 Rep Max 

*Increase the weight each set 

*Finish with a tough set of 3 (around 90% of 1RM)

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Workout: For Time 

3 Rounds 

  • 500 Meter Run 
  • 25 Wall Balls (20/14) 
  • 15 Burpees to a plate (45) 

*Rest 1 Minute at the completion of each round

*Score is total time INCLUDING rest time 

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Core: 5 Rounds 

  • 15 Tuck Ups
  • 30 Bicycle Crunches