WOD: Saturday, May 27th, 2023 (Burpee Day 118)

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Slow Push Ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• 3 Push Ups + 3 Box Jumps

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Workout: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 10 Shoulder To Overhead (115/85) 

– In remaining time complete max reps of: 

• Odd Rounds (1 and 3): Burpee Box Jump Overs (24”/20”)
• Even Rounds (2 and 4): Double Unders 

*CRX: 10 Shoulder to Overhead (155/105) 

*Four Scores – Total reps for each round 

*Scaled Single Unders will be cut in half 

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 10 DB Shoulder To Overhead (50/35) *per side

– In remaining time complete max reps of: 

• Odd Rounds (1 and 3): Burpee Box Jump Overs (24”/20”)
• Even Rounds (2 and 4): Double Unders 

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Accessory Work: Bench Press + Bicep Curls 

4 Sets 

• 5 Bench Press (185/105) 
• 10 DB Bicep Curls (per side) 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings