WOD: Wednesday, May 24th, 2023 (Burpee Day 115)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, bodyweight lunges, burpees 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Ski 
• 6 Alt Front Rack Lunges (ascending weights) 
• 3 Tempo Push Ups + 3 Jump Squats 

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Workout: 3 Intervals (1 Min Stations / :15s Transition) 

• Station1: Max Lateral Pogo Burpees
• Station2: Max Alt Front Rack Lunges (105/75)
• Station3: Max Box Jump Overs (24”/20”)
• Station4: Max Calorie Row/Bike/Ski 
• Station5: Rest 

*3 Total Scores- Accumulated reps across all stations for each interval

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Cardio Option: 3 Intervals (1 Min Stations / :15s Transition) 

• Station1: Max Lateral Pogo Burpees
• Station2: Max Alt DB/KB Lunges (50/35)(24K/16K)
• Station3: Max Box Jump Overs (24”/20”)
• Station4: Max Calorie Row/Bike/Ski 
• Station5: Rest 

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Core: 4 Rounds 

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