WOD: Wednesday, May 1st, 2024 (Burpee Day 93)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 3 Squat Cleans (ascending weights) 
• 3 Push Ups + 3 Strict Pull Ups 

——————————————————————————————————–

Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• 300 Meter Run 
• 5 Burpee-Pull Ups 

-In remaining time complete:

• Max Squat Cleans (135/95) 

Even Rounds (2 and 4)

• 300 Meter Run 
• 5 Squat Cleans (135/95)

-In remaining time complete:

• Max Burpee – Pull Ups 

*CRX: 3 Burpee-Bar MU / Squat Cleans (185/115) 

*Scale burpee-pull ups to a flag 

*Two scores:

• Total # of Squat Cleans completed
• Total # of Burpee-Pull ups completed 

——————————————————————————————————–

Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3) 

• 300 Meter Run 
• 5 Burpee-Pull Ups 

-In remaining time complete:

• Max Med-Ball Squat Cleans (20/14)

Even Rounds (2 and 4)

• 300 Meter Run 
• 10 Med-Ball Squat Cleans (20/14)

-In remaining time complete:

• Max Burpee – Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

• 15 Long Sit Ups 
• 30 Flutter Kicks