WOD: Saturday, May 11th, 2024 (Burpee Day 103)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, air 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 
• 5 Squat Snatches (ascending weights) 

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Workout: For Time 

• 400 Meter Run 

-into-

3 Rounds

• 45 Double Unders 
• 5 Squat Snatches (115/85) 

-Then-

• 200 Meter Run 

-into-

3 Rounds 

• 15 Box Jumps (24”/20”) 
• 5 Squat Snatches (115/85) 

-Then-

• 400 Meter Run 

*RX+: 5 Squat Snatches (155/105) 

*CRX: 3 Squat Snatches (185/115) / 15 BJ (30”/24”) 

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Cardio Option: For Time 

• 400 Meter Run 

-into-

3 Rounds

• 45 Double Unders 
• 10 Atomic Sit Ups (25/15) 

-Then-

• 200 Meter Run 

-into-

3 Rounds 

• 15 Box Jumps (24”/20”) 
• 10 Atomic Sit Ups (25/15) 

-Then-

• 400 Meter Run 

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Strength: Pause Bench Press

4 Sets 

• Establish a 3 Rep Max Pause bench press across 4 sets 

*FULL pause at the chest 

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Core: 4 Rounds 

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