WOD: Thursday, April 1st, 2021 (Burpee Day 60)

Warm-up: Group Dynamic 

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
  • Glute Bridges – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

  • (9/7) Calorie Row/Bike/Runner
  • 5 Deadlifts (ascending weights)
  • 5 Jump Squats 

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Workout: For Time 

  • Buy In: 36 Box Jumps (24”/20”)

-Then-

4 Rounds 

  • 6 Deadlifts (225/155)
  • 18 Weighted Ab-Mat Sit Ups (20/14)
  • (24/18) Calorie Row/Bike/Runner 

-Then-

  • Buy Out: 36 Box Jumps (24”/20”)

*CRX: Box Jumps (30”/24”)

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Cardio Option: For Time 

  • Buy In: 36 Box Jumps (24”/20”)

-Then-

4 Rounds 

  • 12 Russian KB Swings (24k/16k)
  • 18 Weighted Ab-Mat Sit Ups (20/14)
  • (24/18) Calorie Row/Bike/Runner 

-Then-

  • Buy Out: 36 Box Jumps (24”/20”)

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Skill Work: Double Unders

  • Beginner: Work on linking double unders 
  • Intermediate: EMOM x 5-8 Minutes of 25-35 Reps 
  • Advanced: EMOM x 5-8 Minutes of 40-60 UB Reps 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations