WOD: Tuesday, May 12th, 2026 (Burpee Day 106)

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Banded lat/samson stretch – 1 min per side 

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Pre-Game: 4 Rounds (12 min cap) 

• Run to the end of the driveway 
• 3 Squat Snatches (ascending weights) 
• :10s Chin over bar hold 

*Sub in 1 rope climb for the hold after round 2 

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Workout: For Time 

• 400 Meter Run 

-into- 

2 Rounds 

• 9 Squat Snatches (105/65) 
• 3 Rope Climbs 

-THEN-

• 400 Meter Run 

-into-

2 Rounds 

• 6 Squat Snatches (105/65) 
• 2 Rope Climbs 

-THEN-

• 400 Meter Run 

-into-

2 Rounds 

• 3 Squat Snatches (105/65) 
• 1 Rope Climb 

*Rx+: (115/75) (Rx Reps) / *CRx: (135/85) (6-4-2 Reps)

*Rope Climb Scaling Options:

• Scale reps or distance on the rope 
• Rope ascents (6-4-2 Reps) 
• Strict Pull Ups (9-6-3 Reps) 

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Cardio Option: For Time 

• 400 Meter Run 

-into- 

2 Rounds 

• 12 Atomic Sit Ups (25/15) 
• 3 Rope Climbs 

-THEN-

• 400 Meter Run 

-into-

2 Rounds 

• 9 Atomic Sit Ups (25/15) 
• 2 Rope Climbs 

-THEN-

• 400 Meter Run 

-into-

2 Rounds 

• 6 Atomic Sit Ups (25/15) 
• 1 Rope Climb 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold