WOD: Friday, May 23rd, 2025 (Burpee Day 116)

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 65% of 1RM 
• Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Stick with either the Push or Split Jerk from wk 1

*Focus on your warm up sets dialing in technique 

*Key to overhead movements is speed and stability 

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Workout: For Time 

• Buy in: 800 Meter Run 

-Then-

4 – 8 – 12 – 12 – 8 – 4 

• Toes to Bar 
• Burpees Over DB 
• DB Hang Clean and Jerks (50/35) *Half per side

-Then-

• Buy out: 800 Meter Run 

*DB does not have to be alternating (switch as desired) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions