WOD: Friday, May 15th, 2026 (Burpee Day 109)

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Group Dynamic Warmup:

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

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Strength: Push Press (17 Minutes) 

4 Sets x 3 Reps 

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

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Workout: For Time 

4 Rounds 

  • 400 Meter Med-Ball Run (20/14) 
  • (21/15) Cal Row/Ski OR (18/12) Cal Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions