WOD: Wednesday, May 8th, 2024 (Burpee Day 100)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds

  • 200 Meter Run / 250 Meter Row / 600 Meter Bike 
  • 3 Push Presses (ascending weights) 

*Athletes can choose to increase the weight or stay the same 

*Make sure you are doing every rep as a Push Press and not Jerk

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Workout: Every 5 Minutes x 3 Rounds 

  • 300 Meter Run 
  • 12 Sumo Deadlift High Pulls (95/65) 

-in remaining time complete max reps of:

  • Wall Walks 

*CRX: Max Handstand Walk (10 ft increments) 10 ft=1 rep 

*Score is total # of Wall Walks completed across all 3 rounds 

Wall Walk Scaling Options:

  • Scale Distance 
  • Plyo Box Wall Walks 

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Cardio Option: Every 5 Minutes x 3 Rounds 

  • 300 Meter Run 
  • 15 American KB Swings (24K/16K)

-in remaining time complete max reps of:

  • Wall Walks 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations