WOD: Tuesday, April 6th, 2021 (Burpee Day 65)
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Hip Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 100 Meter Run
- 3 Clean and Jerks (ascending weights)
- 3 Strict Pull Ups
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Workout: AMRAP x 21 Minutes
- 36 Double Unders
- 12 Pull Ups
- 6 Clean and Jerks (135/95)
*Every 3 Minutes (NOT INCLUDING 0:00) complete:
- 100 Meter Run
*Score is total rounds completed in 21 minutes
*RX+: 9 Chest 2 Bar Pull Ups
*CRX: 6 Bar Muscle Ups
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Cardio Option: AMRAP x 21 Minutes
- 36 Double Unders
- 12 Pull Ups
- 9 Burpee Rage-Balls (20/15)
*Every 3 Minutes (NOT INCLUDING 0:00) complete:
- 100 Meter Run
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Skill Work: Handstand Walks
- Beginner: 4 Sets x 2-3 Wall Walks to a comfortable distance
- Intermediate: Focus on kicking up into a free standing hs hold
- Advanced: 4 Sets x Max Unbroken (25ft max)
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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