WOD: Thursday, May 11th, 2023 (Burpee Day 102)

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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