WOD: Thursday, May 25th, 2023 (Burpee Day 116)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds 

• 200 Meter Run 
• 3 Hang Power Cleans (ascending weights) 
• 5 SLOW Knee Raises 

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Workout: For Time 

11 – 9 – 7 

• Hang Power Cleans (105/75)
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

9 – 7 – 5 

• Hang Power Cleans (115/85)
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

7 – 5 – 3 

• Hang Power Cleans (135/95) 
• Toes to Bar 

CRX: Heavier weights and less TTB 

• 9-7-5(135/95), 7-5-3(155/105), 5-3-1(185/115) 

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Cardio Option: For Time 

11 – 9 – 7 

• American KB Swings (24K/16K) x2
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

9 – 7 – 5 

• American KB Swings (24K/16K) x2
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

7 – 5 – 3 

• American KB Swings (24K/16K) x2
• Toes to Bar

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Core: 4 Rounds 

• 10 KB Pull Throughs (16K/12K) 
• :30s Side Plank (per side)