WOD: Friday, May 12th, 2023 (Burpee Day 103)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• 5 Slow Knee Raises 

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) 

• Buy In: 400 Meter Med-Ball Run (20/14) 

-In remaining time AMRAP of: 

• 6 Sumo Deadlift High Pulls (105/75) 
• 6 Toes to Bar 
• 12 DB/KB Goblet Squats (50/35)(24K/16K) 

*Two Scores – Rounds + Reps for each interval 

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF) 

• Buy In: 400 Meter Med-Ball Run (20/14) 

-In remaining time AMRAP of: 

• 6 Atomic Sit Ups (25/15) 
• 6 Toes to Bar 
• 12 DB/KB Goblet Squats (50/35)(24K/16K) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions