WOD: Sunday, April 4th, 2021 (Burpee Day 63)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • PVC Lat / Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Overhead Squats (ascending weights)
  • :15s Hollow Hold 

*Build to heaviest OHS weight and then back it down for the start of the wod

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Workout: For Time 

2 Rounds 

  • 400 Meter Run 
  • 16 Toes 2 Bar 
  • 16 Overhead Squats (75/55) 

-Then-

2 Rounds 

  • 300 Meter Run 
  • 12 Toes 2 Bar 
  • 12 Overhead Squats (95/65) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Toes 2 Bar 
  • 8 Overhead Squats (105/75) 

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Cardio Option: For Time 

2 Rounds 

  • 400 Meter Run 
  • 16 Toes 2 Bar 
  • 32 Med-Ball Jump Squats (20/14)

-Then-

2 Rounds 

  • 300 Meter Run 
  • 12 Toes 2 Bar 
  • 24 Med-Ball Jump Squats (20/14)

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Toes 2 Bar 
  • 16 Med-Ball Jump Squats (20/14)

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Core: 5 Rounds

  • 10 Long Sit Ups 
  • 20 Alternating Single Leg V-Ups