WOD: Thursday, May 9th, 2024 (Burpee Day 101)

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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 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • 1 Round of “Mini Cindy” 

“Mini Cindy”:

  • 3 Pull Ups – 6 Push Ups – 9 Air squats 

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Workout: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 5 Power Cleans (155/105) 
  • 1 Round of “Cindy” 

-Then-

  • 500 Meter Run 

-into-

3 Rounds 

  • 1 Round of “Cindy” 
  • 5 Power Cleans (155/105) 

*Cindy

  • 5 Pull Ups – 10 Push Ups – 15 Air Squats 

*CRX: 5 Bar Muscle Ups instead of 5 Pull Ups 

*Air Squats are to be done to a med-ball 

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Cardio Option: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 10 Rage Balls (20/15) 
  • 1 Round of “Cindy” 

-Then-

  • 500 Meter Run 

-into-

3 Rounds 

  • 1 Round of “Cindy” 
  • 10 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)