WOD: Wednesday, May 31st, 2023 (Burpee Day 122)

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Warm-up: Group Dynamic 

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Med-ball squats
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Thrusters (ascending weights) 
  • 6 Alt Bodyweight Box Step Ups 

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Workout: For Time 

1 Round

  • 400 Meter Run 
  • 24 Thrusters (95/65) 
  • 24 Alt Med-Ball Box Step Ups (24”/20”)(20/14)  

-Then-

2 Rounds 

  • 200 Meter Run  
  • 12 Thrusters (105/75) 
  • 12 Alt Med-Ball Box Step Ups (24”/20”)(20/14)  

-Then-

4 Rounds 

  • 100 Meter Run (Back Stairs) 
  • 6 Thrusters (115/85) 
  • 6 Alt Med-Ball Box Step Ups (24”/20”)(20/14)  

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Cardio Option: For Time 

1 Round

  • 400 Meter Run 
  • 36 Atomic Sit Ups (25/15)
  • 24 Alt Med-Ball Box Step Ups (24”/20”)(20/14)  

-Then-

2 Rounds 

  • 200 Meter Run  
  • 18 Atomic Sit Ups (25/15)
  • 12 Alt Med-Ball Box Step Ups (24”/20”)(20/14)  

-Then-

4 Rounds 

  • 100 Meter Run (Back Stairs) 
  • 9 Atomic Sit Ups (25/15)
  • 6 Alt Med-Ball Box Step Ups (24”/20”)(20/14)  

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Core: 5 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches