WOD: Friday, April 2nd, 2021 (Burpee Day 61)

Warm-up: Group Dynamic 

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

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Strength: Jerk (15 Minutes)

• 5 Sets x 2 Reps @85-90% of 1 Rep Max

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Workout: Every 3 Minutes x 6 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Runner/Bike 

*Max Reps in remaining time

• Rounds 1 and 4: Max Power Snatches (95/65)
• Rounds 2 and 5: Max Handstand Push Ups 
• Rounds 3 and 6: Max Med-Ball Push Press (20/14)

*2 Minute rest after round 3 

*2 total scores, Reps for round 1-3 and then reps for rounds 4-6

*Rx Med-Ball Push press will be to a (10ft/9ft) target

*HSPU Modification: Max Hand Release Push Ups 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Runner/Bike 

*Max Reps in remaining time

• Rounds 1 and 4: Max Rage-Balls (20/14) 
• Rounds 2 and 5: Max Handstand Push Ups 
• Rounds 3 and 6: Max Med-Ball Push Press (20/14)

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions