WOD: Friday, May 17th, 2024 (Burpee Day 109)

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Calorie Row/Runner OR (9/6) Cal Bike
  • Even Min: 3 Overhead Squats  

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

*Bar can come from the floor or from the rack 

*:50s Time Cap on calories 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Ski 

-Every 3 Minutes (NOT including 0:00) complete:

  • 8 Wall Balls (20/14) 
  • 4 DB Devils Press (50/35) 

*DB Devils Press is 2 per side (alternating not necessary) 

*Score is total # of calories completed in 15 Minutes 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions