WOD: Thursday, May 18th, 2023 (Burpee Day 109)

Warm-up: Group Dynamic 

• Med-Ball Squat and Lunge Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of med-ball lunges 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: :45s Row OR Bike (increase intensity) 
• Min2: 5 Front Squats (ascending weights) 
• Min3: 5 Hanging Knee Raises + :15s Hanging Knee Raise Hold 

*Front Squats come from the ground

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Workout: 2 Intervals 

INTERVAL 1:

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 5 Minutes 

• 5 Front Squats (135/95) 
• 5 Toes to Bar 
• 10 Alt-Med Ball Lunges (20/14) 

-Rest 2 Minutes- 

INTERVAL 2:

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 5 Minutes 

• 5 Front Squats (135/95) 
• 10 Ab-Mat Sit Ups 
• 10 Alt-Med Ball Lunges (20/14) 

*4 Scores:

• One for each set of calories 
• One for each AMRAP 

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Cardio Option: 2 Intervals 

INTERVAL 1:

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 5 Minutes 

• 10 KB Goblet Squats (24K/16K)
• 5 Toes to Bar 
• 10 Alt-Med Ball Lunges (20/14) 

-Rest 2 Minutes- 

INTERVAL 2:

AMRAP x 2 Minutes 

• Max Calorie Row OR Bike 

-Rest :30s-

AMRAP x 5 Minutes 

• 10 KB Goblet Squats (24K/16K)
• 10 Ab-Mat Sit Ups 
• 10 Alt-Med Ball Lunges (20/14) 

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K) 
• 20 Alt Single Leg V-Ups