WOD: Monday, May 27th, 2024 (Burpee Day 119) 7 AM and 9 AM ONLY!!

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

  • 200 Meter Run 
  • 2 Strict Pull Ups
  • 4 Tempo Push Ups 
  • 6 SLOW Air Squats 

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Workout: “MURPH” 

For Time 

  • 1 Mile Run 
  • 100 Pull Ups 
  • 200 Push Ups 
  • 300 Air Squats 
  • 1 Mile Run 

RX: With a weight vest (20/14) 

Scaled: Banded Pull ups, Jumping Pull ups

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Hero Wod Option 2: “Loredo”

6 Rounds 

  • 24 Air Squats 
  • 24 Push Ups 
  • 24 Walking Lunges 
  • 400 Meter Run 

*RX: Done with a vest (20/14) 

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Core: NONE 

  • Go enjoy the day!