WOD: Thursday, April 9th, 2020 (Burpee Day 67)

Warm-up: Group Dynamic

  • PVC (Broomstick) Pass Through – 20 SLOW Reps
  • Pigeon Stretch – 1 Minute per side


Workout: 3 Rounds

  • 30 Single Arm DB/KB Overhead Squats (15 Per side)
  • 20 “Box” Jump Overs
  • 100 Meter Run

*If you have access to a barbell use the weight ratio of (75/55)


  • Workout starts with 30 Single Arm Overhead Squats (15 per side) straight into 20 “box” jump overs and finishing off with 100 meter “sprint” (run). Repeat that for 2 more rounds (3 total)


  • DB/KB Overhead Squats – These can be done with any object that you can support in a locked out position overhead. You can also use a broomstick!
  • “Box” Jump Overs- If you don’t have a plyo box to jump over, find an object that you can clear comfortably (ex. Flower pot). You can complte these as step ups on your staircase. Last option would be 20 Jump Squats!


Core: 4 Rounds

  • 15 Long Sit Ups
  • 30 Hollow Rocks