WOD: Friday, May 9th, 2025 (Burpee Day 102)

• Plank – Shoulder Tap tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

• Establish a heavy single Push OR Split Jerk 

*Focus on your technique during warm up sets 

*Speed is Key so BE SPEEDY! 

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Workout: AMRAP x 15 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

• 12 Med-Ball Push Press (20/14) 
• 4 DB Devils Press (50/35) *2 Per side 

*DB does not have to be alternating reps (just 2 per side) 

*One score: total # of calories completed in 15 minutes 

*DO NOT RESET YOUR MONITOR

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions