WOD: Thursday, May 23rd, 2024 (Burpee Day 115)

Warm-up: Group Dynamic

• Glute Bridge / Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 250 Meter Row / 200 Meter Run / 600 Meter Bike 
• 5 Deadlifts (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

-into-

3 Rounds 

• 10 Deadlifts (205/135)
• 20 Ab-Mat Sit Ups  

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-into-

3 Rounds 

• 5 Deadlifts (205/135)
• 10 Toes to Bar 

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Cardio Option: For Time 

• 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

-into-

3 Rounds 

• 20 Russian KB Swings (24K/16K)
• 20 Ab-Mat Sit Ups  

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-into-

3 Rounds 

• 10 Russian KB Swings (24K/16K)
• 10 Toes to Bar 

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Core: 4 Rounds 

• 30 Bicycle Crunches
• 30 DB Side Bends (50/35)