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 

——————————————————————————————————–

Pre-Game: 3 Rounds 

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

——————————————————————————————————–

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 

——————————————————————————————————–

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) 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions