WOD: Sunday, May 5th, 2024 (Burpee Day 97)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, bodyweight lunges, up-downs 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 6 Alt Front Rack Lunges (ascending weights) 
• 3 Power Cleans (ascending weight

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Workout: 3 Intervals (5 Min On / :90s Off) 

• Buy In: 200 Meter Run

-Then in remaining time, AMRAP of: 

• 12 Wall Balls (20/14) 
• 6 Alt Front Rack Lunges (105/75) 
• 3 Power Cleans (105/75) 

*Three scores – total # of Rounds + Reps completed for each interval

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Cardio Option: 3 Intervals (5 Min On / :90s Off) 

• Buy In: 200 Meter Run

-Then in remaining time, AMRAP of: 

• 12 Wall Balls (20/14) 
• 8 Alt DB Lunges (50/35) 
• 4 DB Devils Press (50/35) *2 per side

*Three scores – total # of Rounds + Reps completed for each interval

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Core: 4 Rounds 

• 20 Alt Single Leg V-Ups 
• 40 Flutter Kicks