WOD: Tuesday, May 5th, 2026 (Burpee Day 99)

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

5 Rounds 

  • 4 Strict Pull Ups 
  • 8 Deadlifts (205/135) 
  • 12 Burpees over Bar 

-THEN-

  • Buy Out: Run the Loop 

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Cardio Option: For Time 

5 Rounds 

  • 4 Strict Pull Ups 
  • 12 Russian KB Swings (24K/16K) 
  • 12 Burpees over Bar 

-THEN-

  • Buy Out: Run the Loop 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold