WOD: Sunday, May 14th, 2023 (Burpee Day 105)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • :15s Plank on hands 

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Workout: AMRAP Repeat

AMRAP x 10 Minutes 

  • 200 Meter Run 
  • 5 Burpees Over Bar 
  • 5 Power Snatches (135/95) 

-Rest 2 Minutes- 

AMRAP x 10 Minutes 

  • 200 Meter Run 
  • 5 Burpees Over DB
  • 10 Alt DB Snatches (50/35) 

*2 Scores – Rounds + Reps for each AMRAP

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Cardio Option: AMRAP Repeat

AMRAP x 10 Minutes 

  • 200 Meter Run 
  • 5 Burpees Over DB
  • 10 Alt DB Snatches (50/35) 

-Rest 2 Minutes- 

AMRAP x 10 Minutes 

  • 200 Meter Run 
  • 5 Burpees Over Rage Ball
  • 10 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)