WOD: Saturday, May 20th, 2023 (Burpee Day 111)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of High Knees,Jump Squats, Burpees
• Banded Hamstring Stretch – 1 Minute per side

——————————————————————————————————–

Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Power Cleans (ascending weights) 
• 6 Alt Bodyweight Step Overs 

——————————————————————————————————–

Workout: AMRAP x 21 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

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

• 5 DB Box Step Overs (50/35)(24”/20”) 
• 5 Power Cleans (135/95) 

*One single DB – hold however you want except for placing on legs

*Score is total # of calories completed in 21 minutes 

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

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

• 5 DB Box Step Overs (50/35)(24”/20”) 
• 10 Burpees 

——————————————————————————————————–

Accessory Work: Bench Press + Plank 

5 Sets 

• 5 Bench Press (moderate weight) 
• :30s Plank on hands 

——————————————————————————————————–

Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings