WOD: Tuesday, May 21st, 2024 (Burpee Day 113)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :10s Dead Hang from pull up bar 

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) 

  • Buy In: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-In remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

  • Power Cleans (135/95) 
  • Strict Pull Ups 

*CRX: Reps increase by 1’s – PC (185/115) / Bar/Ring Muscle Ups 

*2 Scores:

  • Last Full Round completed + partial reps for each interval
  • Start back at 2 for interval #2

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF) 

  • Buy In: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

-In remaining time ladder of:

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… 

  • Burpee-Rage Balls (20/15) 
  • Strict Pull Ups 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)