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