WOD: Thursday, May 16th, 2024 (Burpee Day 108)

Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Lateral Hops, Burpees 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

  • 500 Meter Run 

-Then-

2 Rounds 

  • 27 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Chest to Bar Pull Ups 
  • 9 Sumo Deadlift High Pulls (115/85) 

-Into- 

2 Rounds 

  • 21 Weighted Ab-Mat Sit Ups (20/14) 
  • 7 Chest to Bar Pull Ups 
  • 7 Sumo Deadlift High Pulls (115/85) 

-Into-

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 5 Chest to Bar Pull Ups 
  • 5 Sumo Deadlift High Pulls (115/85) 

-Then-

  • 500 Meter Run 

*CRX: Bar/Ring Muscle Ups (7-5-3) 

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Cardio Option: For Time 

  • 500 Meter Run 

-Then-

2 Rounds 

  • 27 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Chest to Bar Pull Ups 
  • 18 American KB Swings (24K/16K)

-Into- 

2 Rounds 

  • 21 Weighted Ab-Mat Sit Ups (20/14) 
  • 7 Chest to Bar Pull Ups 
  • 14 American KB Swings (24K/16K)

-Into-

2 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 5 Chest to Bar Pull Ups 
  • 10 American KB Swings (24K/16K)

-Then-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Plate Twists (25/15)