WOD: Sunday, May 28th, 2023 (Burpee Day 119)
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups -5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Bike/Ski
- 3 Power Cleans (ascending weights)
- :15s Plank on hands
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Workout: For Time
5 – 10 – 15
- Calorie Row/Bike/Ski
- Power Cleans (135/95)
- Med-Ball Push Press (20/14)
-Then-
- 500 Meter Run
-Then-
15 – 10 – 5
- Med-Ball Push Press (20/14)
- Power Cleans (135/95)
- Calorie Row/Bike/Ski
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Cardio Option: For Time
5 – 10 – 15
- Calorie Row/Bike/Ski
- Burpee-Rage Balls (20/15)
- Med-Ball Push Press (20/14)
-Then-
- 500 Meter Run
-Then-
15 – 10 – 5
- Med-Ball Push Press (20/14)
- Burpee-Rage Balls (20/15)
- Calorie Row/Bike/Ski
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Core: 5 Rounds
- 30 Flutter Kicks
- :30s 6-inch hold
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