WOD: Friday, May 31st, 2024 (Burpee Day 123)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Slow Push Ups 
• Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each @ 60% of 1RM 
• Sets 3 and 4: 5 Reps each @ 70% of 1RM 

*If you missed week 1, use this week as a test makeup

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

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Workout: For Time 

• Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

4 Rounds 

• 2 Wall Walks 
• 6 Hang Power Cleans (95/65)
• 6 Shoulder To Overhead (95/65) 
• 200 Meter Med-Ball Run (20/14) 

*Wall Walk Scaling Options:

• Scale Reps OR Distance 
• Plyo Box Wall Walks (4 Reps) 

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Cardio Option:  For Time 

• Buy In: 400 Meter Med-Ball Run (20/14) 

-Then-

4 Rounds 

• 2 Wall Walks 
• 12 DB Hang Cleans (50/35)
• 12 DB Shoulder To Overhead (50/35) 
• 200 Meter Med-Ball Run (20/14) 

*6 Per side on the DB movements 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions