WOD: Wednesday, May 13th, 2026 (Burpee Day 107)

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 min 
  • :20s Glute Bridge hold – :10s of hip thrusts
  • Seated Hamstring Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Deadlifts (ascending weights) 
  • 5 Slow Knee Raises 

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Workout: For Time 

11 – 9 – 7 

  • Burpee Box Jumps (24”/20”) 
  • Toes to Bar 
  • Deadlifts (205/135) 

-THEN- 

  • 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

3 Rounds 

  • 9 Burpee Box Jumps (24”/20”) 
  • 9 Toes to Bar 
  • 9 Deadlifts (205/135) 

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Cardio Option: For Time 

11 – 9 – 7 

  • Burpee Box Jumps (24”/20”) 
  • Toes to Bar 
  • Rage Balls (20/15) 

-THEN- 

  • 1000 M Row/Ski OR 2400 M Bike 

-THEN- 

3 Rounds 

  • 9 Burpee Box Jumps (24”/20”) 
  • 9 Toes to Bar 
  • 9 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations