WOD: Sunday, May 28th, 2023 (Burpee Day 119)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row/Bike/Ski 
• 3 Power Cleans (ascending weights) 
• :15s Plank on hands 

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Workout: For Time 

5 – 10 – 15 

• Calorie Row/Bike/Ski 
• Power Cleans (135/95) 
• Med-Ball Push Press (20/14) 

-Then-

• 500 Meter Run 

-Then-

15 – 10 – 5 

• Med-Ball Push Press (20/14) 
• Power Cleans (135/95) 
• Calorie Row/Bike/Ski

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Cardio Option: For Time 

5 – 10 – 15 

• Calorie Row/Bike/Ski 
• Burpee-Rage Balls (20/15) 
• Med-Ball Push Press (20/14) 

-Then-

• 500 Meter Run 

-Then-

15 – 10 – 5 

• Med-Ball Push Press (20/14) 
• Burpee-Rage Balls (20/15) 
• Calorie Row/Bike/Ski

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s 6-inch hold