WOD: Sunday, May 21st, 2023 (Burpee Day 112)

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push ups 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

  • Run to the end of the driveway (150M Air Runner)
  • 5 Shoulder to Overhead (ascending weights) 
  • 10 V-Ups 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 8 Toes to Bar 
  • 12 Shoulder to Overhead (115/85)
  • (16/12) Calorie Row OR Bike 

-Then-

  • Buy Out: 800 Meter Run 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 8 Toes to Bar 
  • 12 DB Shoulder to Overhead (50/35) *per side
  • (16/12) Calorie Row OR Bike 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold