WOD: Thursday, April 8th, 2021 (Burpee Day 67)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Cat-Camel – 10 Slow Reps 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the driveway 
  • 3 Squat Snatches (ascending weights)
  • 5 Jump Squats 

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Workout: For Time 

  • Buy In: 30 Burpees 

-Then-

4 Rounds 

  • 5 Squat Snatches (105/75) 
  • 10 Box Jump Overs (24”/20”)
  • 300 Meter Run 

-Then-

  • Buy Out: 30 Burpees 

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Cardio Option: For Time 

  • Buy In: 30 Burpees 

-Then-

4 Rounds 

  • 10 Box Jump Overs (24”/20”)
  • 15 Med-Ball Jump Squats (20/14)
  • 300 Meter Run 

-Then-

  • Buy Out: 30 Burpees 

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Skill Work: Double Unders 

  • Beginner: Practice stringing double unders together
  • Intermediate: EMOM x 5-8 Minutes of max DU in :45s 
  • Advanced: EMOM 5-8 Minutes of 8 Hand Release Push Ups + 30 DU 

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Core: 4 Rounds 

  • 10 Banded Pallof Presses 
  • 10 Banded Rotations