WOD: Thursday, June 1st, 2023 (Burpee Day 123)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Plank on hands 

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) 

  • Buy In: 300 Meter Run 

-Then in remaining time AMRAP of: 

  • 6 Burpees to a target (PULL UP BAR) 
  • 4 Power Cleans (155/105) 
  • 24 Double Unders 

*Two hand touch on the burpees to a target

*Two Scores – Rounds + Reps for each interval 

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF) 

  • Buy In: 300 Meter Run 

-Then in remaining time AMRAP of: 

  • 6 Burpees to a target (PULL UP BAR) 
  • 12 Russian KB Swings (24K/16K) 
  • 24 Double Unders 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations