WOD: Sunday, May 12th, 2024 (Burpee Day 104)

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds w/ Partner 

• (12/9) Calorie Row OR Bike 
• 3 Hang Power Cleans (ascending weights) 
• 6 Wall Balls (20/14) 

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Workout: Partner WOD 

Every 3 Minutes x 6 Intervals (18 Min) 

Partner A: 

• Max Calorie Row OR Bike 

Partner B: Max Rounds of

• 12 Wall Balls (20/14) 
• 6 Hang Power Cleans (135/95) 

*Partners will switch every 3 minutes 

*Partners A will pick up where B left off on AMRAP 

*Partner B will pick up where Partner A left off on machine

*One machine, WB, and barbell (unless doing different weights) 

*Two scores:

• Total Calories completed in 18 minutes 
• Total # of Rounds + Reps completed in 18 minutes 

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Cardio Option: Partner WOD 

Every 3 Minutes x 6 Intervals (18 Min) 

Partner A: 

• Max Calorie Row OR Bike 

Partner B: Max Rounds 

• 12 Wall Balls (20/14) 
• 12 Russian KB Swings (24K/16K) 

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Solo Option: AMRAP x 18 Minutes 

• Buy in: (60/45) Calorie Row OR (45/30) Cal Bike 

-Then in remaining time AMRAP of: 

• 12 Wall Balls (20/14) 
• 6 Hang Power Cleans (135/95) 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 30 Plate Twists (25/15)