WOD: Monday, May 22nd, 2023 (Burpee Day 113)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of SLOW Plate squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 3 Clusters (ascending weights) 
  • 3 Med-Ball Push Press + 3 Med-Ball Squats 

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Workout: For Time 

4 Rounds 

  • 300 Meter Run 
  • 21 Wall Balls (20/14) 
  • Clusters (ascending weights/descending reps) 

Rd1: 9 Clusters (95/65) / Rd2: 7 Clusters (115/85)

Rd3: 5 Clusters (135/95) / Rd4: 3 Clusters (155/105) 

*CRX Weights: (115/85)(135/95)(155/105)(185/115) 

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Cardio Option: For Time 

4 Rounds 

  • 300 Meter Run 
  • 21 Wall Balls (20/14) 
  • 9 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks