WOD: Monday, May 15th, 2023 (Burpee Day 106)
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of SLOW Plate squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway (150 M Air Runner)
- 3 Squat Cleans (ascending weights)
- :15s Med-Ball Wall Sit (20/14)
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Workout: For Time
- 800 Meter Run
- 48 Wall Balls (20/14)
- 12 Squat Cleans (115/85)
-Then-
- 400 Meter Run
- 36 Wall Balls (20/14)
- 9 Squat Cleans (135/95)
-Then-
- 200 Meter Run
- 24 Wall Balls (20/14)
- 6 Squat Cleans (155/105)
*CRX: Squat Cleans 8 (155/105), 6 (185/115), 4 (205/125)
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Cardio Option: For Time
- 800 Meter Run
- 48 Wall Balls (20/14)
- 12 Atomic Sit Ups (25/15)
-Then-
- 400 Meter Run
- 36 Wall Balls (20/14)
- 9 Atomic Sit Ups (25/15)
-Then-
- 200 Meter Run
- 24 Wall Balls (20/14)
- 6 Atomic Sit Ups (25/15)
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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