WOD: Friday, May 26th, 2023 (Burpee Day 117)
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 100 Meter Run
- 5 Deadlifts (ascending weights)
- :10s Chin Over Bar Hold
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Workout: AMRAP + For Time
Part A – AMRAP x 10 Minutes
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 10 Deadlifts (185/115)
- 5 Strict Pull ups
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 20 Weighted Ab-Mat Sit Ups
- 200 Meter Run
*Two Scores:
- Rounds + Reps for Part A
- Time for Part B
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Cardio Option: AMRAP + For Time
Part A – AMRAP x 10 Minutes
- 15 Weighted Ab-Mat Sit Ups (20/14)
- 10 Burpees
- 5 Strict Pull ups
-Rest 2 Minutes-
Part B – For Time
- 200 Meter Run
- 20 Weighted Ab-Mat Sit Ups
- 200 Meter Run
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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