WOD: Thursday, April 16th, 2020 (Burpee Day 74)

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Warm-up: Group Dynamic

  • 10 Burpees
  • PVC (Broomstick) Pass Through – 20 Reps

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Workout: Every 3:00 for 7 Rounds

  • 200 Meter Run OR 250 Meter Row
  • 12 Single Arm DB/KB Strict Press (Per side)
  • *Max Mountain Climbers in remaining time

BARBELL OPTION:

  • 12 Strict Press (75/55)

WORKOUT FLOW

  • Workout for today is 7 – 3 minute sections. Inside each 3 minute block you will complete a 200 meter run, 12 DB/KB OR Barbell Strict presses, and whatever time is left over in that 3 minute block you will complete as many mountain climbers as possible. Once 3 minutes is over start a new round beginning with the 200 meter run.

EQUIPMENT MODIFICATIONS

  • 200 Meter Run – Run :30s away from your start point and :30s back (1 minute of running). You may also complete 50 high knees per round.
  • DB/KB Strict Press – find an object that you can press from your shoulders and lock out overhead. Load up a book bag with books and get to it!

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Core: 4 Rounds

  • 15 SuperMan Rocks
  • :30s Superman Hold