WOD: Tuesday, May 13th, 2025 (Burpee Day 106)

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski OR (9/7) Calorie Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Sub in 1 Rope climb for pull ups after round 2 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Shoulder to Overhead (135/95) 
  • 2 Rope Climbs 

*Every 5 Minutes (Not including 0:00) complete:

  • 200 Meter Run 

*CRX: 4 Shoulder to Overhead (185/115) 

*One score: total # of rounds + reps completed in 20 minutes 

*Rope Climb Scaling Options: 

  • Scale Reps or Distance on rope 
  • Rope Ascents (4 reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 16 DB Shoulder to Overhead (50/35) *8 per side 
  • 2 Rope Climbs 

*Every 5 Minutes (Not including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 20 KB Pull Throughs (16K/12K)