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