WOD: Tuesday, May 20th, 2025 (Burpee Day 113)

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Snatches (ascending weights) 
• 1 Wall Walk 

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Workout: AMRAP x 20 Minutes 

2 Rounds 

• 200 Meter Run 
• 2 Wall Walks 
• 8 Hang Power Snatches (105/75) 

-Once you complete Round 2, move into-

2 Rounds 

• 250 Meter Row OR 600 Meter Bike 
• 8 Hand Release Push Ups 
• 16 DB Hang Power Snatches (50/35) *8 per side

-Once 4 Rounds are completed you start back from the top- 

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

*Scoring for meters:

• 1 Rep for every 100 M Run 
• 1 Rep for every 125 M Row 
• 1 Rep for every 300 M Bike 

*Wall Walk Scaling Options: 

• Scale Reps OR Distance 
• Plyo Box Wall Walks (4 Reps) 
• Inchworm Push Up – 4 Reps (1 inchworm + 1 push up for each rep) 

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Cardio Option: AMRAP x 20 Minutes 

2 Rounds 

• 200 Meter Run 
• 2 Wall Walks 
• 12 American KB Swings (24K/16K) 

-Once you complete Round 2, move into-

2 Rounds 

• 250 Meter Row OR 600 Meter Bike 
• 8 Hand Release Push Ups 
• 16 DB Hang Power Snatches (50/35) *8 per side

-Once 4 Rounds are completed you start back from the top- 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold