WOD: Saturday, April 25th, 2020 (Burpee Day 83)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC (Broomstick) Pass Through – 20 Reps
• Pigeon Stretch – 1 Minute per side

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Workout: For Time

Buy In: 400 Meter Run

5 – 10 – 15 – 20 – 15 – 10 – 5

• DB/KB Push Press (Per Side)
• DB/KB Overhead Squat (Per Side)

Buy Out: 400 Meter Run

BARBELL OPTION:

Buy In: 400 Meter Run

5 – 10 – 15 – 20 – 15 – 10 – 5

• Push Press (75/55)
• Overhead Squat (75/55)

Buy Out: 400 Meter Run

WORKOUT FLOW:

• Workout starts and ends with a 400 Meter Run. Sandwiched in between those two runs is a ladder of Push Presses (DB/KB OR Barbell) and Overhead Squats (DB/KB OR Barbell). Once the ladder is full complete, you will again, finish the workout with a 400 meter run.

EQUIPMENT MODIFICATION:

• DB/KB Push Press – Find a weighted object that you can push press comfortably. If all else fails, use a book bag, and complete these as regular push presses(using both arms)

• DB/KB Overhead Squat –These can be done with any object that you can support in a locked out position overhead. You can also use a broomstick!

• 400 Meter Run –  if you have not mapped out a 400 meter distance then complete a 2 minute run (1 minute away from your workout area and 1 minute back). If you do not have the option to run then complete 100 High Knees per round. If you own a rower complete the meters on the rower.

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Core: 4 Rounds

• 20 Kick the Ceilings
• 20 Side Crunches