WOD: Tuesday, May 16th, 2023 (Burpee Day 107)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on Hands 

*Practice the single under crossover each round if you need to 

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Workout: AMRAP x 21 Minutes 

  • 2 Wall Walks 
  • 8 Deadlifts (205/125) 
  • 24 Single Under Crossovers 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150M Air Runner) 

*Wall Walk Scaling Options:

  • Scale Reps (1 per round)
  • Scale distance
  • Plyo Box Wall Walk (4 reps) 

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Cardio Option: AMRAP x 21 Minutes 

  • 2 Wall Walks 
  • 12 Russian KB Swings (24K/16K)
  • 24 Single Under Crossovers 

*Every 3 Minutes (not including 0:00) complete:

  • Run to the end of the driveway (150M Air Runner) 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)