WOD: Thursday, May 26th, 2022 (Burpee Day 116)

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Warm-up: Group Dynamic

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Front Squats (ascending weights) 
  • :10s Chin over bar hold OR top of ring row hold 

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Workout: 5 Intervals (3 Min ON / 1 Min OFF) 

  • 3 Strict Pull Ups 
  • 5 Front Squats (155/105) 
  • 7 Box Jump Overs (24”/20”) 

*Pick up where you leave off after rest period 

*CRX: 1 Bar/Ring MU / 3 FS (185/115) / 5 BJO (30”/24”)

*Score is total rounds + reps completed across all 5 intervals 

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Cardio Option: 5 Intervals (3 Min ON / 1 Min OFF) 

  • 3 Strict Pull Ups 
  • 5 KB Goblet Squats (24K/16K)
  • 7 Box Jump Overs (24”/20”) 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 15 Ab-Wheels
  • 30 Bicycle Crunches