WOD: Saturday, May 25th, 2024 (Burpee Day 117)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, air squats, up-downs 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Front Squats (ascending weights) 
  • 10 Lateral Hops 

*Front squats come from the floor 

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Workout: For Time 

  • 500 Meter Run 

-Into-

2 Rounds

  • 60 Double Unders 
  • 15 Front Squats (115/85) 

-Then-

  • 500 Meter Run 

-Into-

2 Rounds

  • 40 Double Unders 
  • 10 Front Squats (135/95) 

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 20 Double Unders 
  • 5 Front Squats (155/105) 

*Rx+ Weights: (135/95)(155/105)(185/115) 

*CRX Weights: (155/105)(185/115)(205/125) 

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Cardio Option: For Time 

  • 500 Meter Run 

-Into-

2 Rounds

  • 60 Double Unders 
  • 30 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

  • 500 Meter Run 

-Into-

2 Rounds

  • 40 Double Unders 
  • 20 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

  • 500 Meter Run 

-Into-

2 Rounds 

  • 20 Double Unders 
  • 10 DB/KB Goblet Squats (50/35)(24K/16K)

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Core: 4 Rounds 

  • 20 Weighted the Reach the Ceilings (25/15) 
  • 20 Kick the ceilings