WOD: Friday, May 24th, 2024 (Burpee Day 116)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Rig Assisted Pec Stretch – 1 Minute per side

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Strength: Bench Press (17 Minutes) 

  • Establish a heavy single 

*Partner up with someone and help them if they need a spot

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-etc…

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Workout: Every 5 Minutes x 3 Rounds 

  • 400 Meter Run 
  • 10 Hang Clean and Jerks (105/75) 

-in remaining time complete max reps of:

  • Burpees to a plate (45) 

*Score is total # of burpees completed across all 3 rounds 

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Cardio Option: Every 5 Minutes x 3 Rounds 

  • 400 Meter Run 
  • 10 DB Hang Clean and Jerks (50/35) *5 per side

-in remaining time complete max reps of:

  • Burpees to a plate (45) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions