WOD: Tuesday, May 7th, 2024 (Burpee Day 99)

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Plate Squat Hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Squat Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 16 Toes to Bar 
• 16 Hang Squat Cleans (115/85) 

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Toes to Bar 
• 8 Hang Squat Cleans (135/95) 

-Then-

4 Rounds

• 100 Meter Run (back stairs) 
• 4 Toes to Bar 
• 4 Hang Squat Cleans (155/105) 

*CRX Weights: (155/105) / (185/115) / (205/125) 

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Cardio Option: For Time 

1 Round 

• 400 Meter Run 
• 16 Toes to Bar 
• 16 DB Hang Squat Cleans (50/35) *8 per side

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Toes to Bar 
• 8 DB Hang Squat Cleans (50/35) *4 per side

-Then-

4 Rounds

• 100 Meter Run (back stairs) 
• 4 Toes to Bar 
• 4 DB Hang Squat Cleans (50/35) *2 per side

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold