WOD: Sunday, June 4th, 2023 (Burpee Day 126)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause – 10 Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side

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Pre-Game: 9 Minute EMOM 

  • Min1: :45s Row/Bike/Ski 
  • Min2: 5 Deadlifts (ascending weights) 
  • Min3: :15s Hanging Knee Raise Hold + 5 Knee Raises

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (12/9) Calorie Row/Bike/Ski 
  • 9 Toes to Bar 
  • 9 Deadlifts (185/115) 

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/6) Calorie Row/Bike/Ski 
  • 6 Toes to Bar 
  • 6 Deadlifts (205/125) 

-Rest :90s-

AMRAP x 5 Minutes 

  • (6/3) Calorie Row/Bike/Ski 
  • 3 Toes to Bar 
  • 3 Deadlifts (225/155) 

*3 separate scores – Rounds + Reps for each AMRAP 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • (12/9) Calorie Row/Bike/Ski 
  • 9 Toes to Bar 
  • 9 Burpees 

-Rest :90s-

AMRAP x 7 Minutes 

  • (9/6) Calorie Row/Bike/Ski 
  • 6 Toes to Bar 
  • 6 Burpees

-Rest :90s-

AMRAP x 5 Minutes 

  • (6/3) Calorie Row/Bike/Ski 
  • 3 Toes to Bar 
  • 3 Burpees 

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Core: 5 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 30 Flutter Kicks