WOD: Friday, May 30th, 2025 (Burpee Day 123)

Group Dynamic Warmup:

• 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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Strength: Jerk (17 Minutes) 

4 Sets x 2 Reps 

• Sets 1 and 2: 2 Reps each at 80% of 1RM 
• Sets 3 and 4: 2 Reps each at 85% of 1RM 

*Continue to stick with what you picked week 1 

*Focus on your technique during warm up sets 

*Speed is key so be speedy!

*Rest between working sets

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Workout: For Time 

• 500 Meter Med-Ball Run (20/14)

-Then-

15 – 12 – 9 – 12 – 15 

• Push Press (105/75) 
• Weighted Ab-Mat Sit Ups (20/14) 

-Then-

• 500 Meter Med-Ball Run (20/14)

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Cardio Option: For Time 

• 500 Meter Med-Ball Run (20/14)

-Then-

30 – 24 – 18 – 24 – 30

• Med-Ball Push Press (20/14) 

15 – 12 – 9 – 12 – 15 

• Weighted Ab-Mat Sit Ups (20/14) 

-Then-

• 500 Meter Med-Ball Run (20/14)

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Core: 3 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions