WOD: Saturday, May 4th, 2024 (Burpee Day 96)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Push Ups 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Shoulder to Overhead (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time (30 Min Cap) 

• 800 Meter Run 
• 40 Weighted Ab-Mat Sit Ups (20/14) 
• 20 Shoulder to Overhead (115/85) 
• 40 Lateral Pogo Burpees 
• 20 Shoulder to Overhead (115/85) 
• 40 Weighted Ab-Mat Sit Ups (20/14) 
• 800 Meter Run 

*CRX: 20 Shoulder to Overhead (185/115) 

*Score is either the time for completion or total reps completed in 30 min

*If you hit the cap then the run counts as 8 reps (1 for every 100 M)

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Cardio Option: For Time (30 Min Cap) 

• 800 Meter Run 
• 40 Weighted Ab-Mat Sit Ups (20/14) 
• 40 DB Shoulder to Overhead (50/35) *20 per side
• 40 Lateral Pogo Burpees over DB
• 40 DB Shoulder to Overhead (50/35) *20 per side
• 40 Weighted Ab-Mat Sit Ups (20/14) 
• 800 Meter Run 

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Strength: Bench Press + Bicep Curls

4 Sets 

• 5 Bench Press 
• 10 Alt DB Bicep Curls 

*Increase bench weight each set 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings