WOD: Wednesday, May 17th, 2023 (Burpee Day 108)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s plank on hands – :10s of SLOW Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Shoulder to Overhead EMOM 

Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run 
• 5 Shoulder To Overhead 

*Athletes choice of strict press, push press, push jerk, split jerk

*Start with a light weight and increase each round 

*Round 5 should finish with a tough set of 5 but NO misses 

*Barbell can come from the rack or from the ground 

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Workout: For Time 

• 300 Meter Run 

16 – 12 – 8 – 4 

• DB Hang Clean and Jerks (50/35) *half per side 
• Burpee Box Jumps (24”/20”) 

*Each round starts with the run 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)