WOD: Thursday, May 11th, 2023 (Burpee Day 102)
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 9 Minute EMOM
- Minute 1: 100 Meter Run
- Minute 2: 3 Clean and Jerks (ascending weights)
- Minute 3: 3 Strict Pull Ups + :10s Chin over bar hold
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Workout: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 30 Double Unders
- 5 Clean and Jerks (155/105)
- 1 Rope Climb
-Rest 2 Minutes-
Part B – For Time
- Run to the end of the driveway (150 M Air Runner)
- 10 Clean and Jerks (155/105)
- Run to the end of the driveway (150 M Air Runner)
*Pick a weight that allows you to get 4-6 rounds on the AMRAP
*Two Scores:
- Rounds + Reps for Part A
- Time for Part B
*Rope Climb Scaling Options:
- Rope Ascents (2 Reps)
- Strict Pull Ups (3 Reps)
- Ring Rows (5 Reps)
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 12 Minutes
- 30 Double Unders
- 15 Rage Balls (20/15)
- 1 Rope Climb
-Rest 2 Minutes-
Part B – For Time
- Run to the end of the driveway
- 20 Rage Balls (20/15)
- Run to the end of the driveway
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Mountain Climbers
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