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