WOD: Tuesday, May 30th, 2023 (Burpee Day 121)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row OR Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row OR Bike 

*Every 3 Minutes (NOT including 0:00) complete:

  • 5 Power Snatches (105/75) 
  • 10 Ab-Mat Sit Ups 

*Score is total # of Calories completed in 18 Minutes 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row OR Bike 

*Every 3 Minutes (NOT including 0:00) complete:

  • 10 Alt DB Snatches (50/35) 
  • 10 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold