WOD: Friday, April 9th, 2021 (Burpee Day 68)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of SLOW Shoulder Taps 
  • Toe Touches – 10 SLOW Reps 
  • PVC Lat – Shoulder Stretch – :30s per side x 3 

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Strength: Jerk (15- 17 Minutes) 

  • 3 Sets x 1 Rep @93% of 1 Rep Max 
  • 2 Sets x 1 Rep @95% of 1 Rep Max 

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Workout: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 3 Strict Handstand Push Ups 
  • 6 DB Hang Squat Cleans (50/35) 
  • 9 Deadlifts (155/105) 

*Pick up where you leave off after rest period

*Score is total amount of rounds completed after all 4 intervals 

*HSPU Modification: 6 Hand Release Push Ups

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Min OFF) 

  • 3 Strict Handstand Push Ups 
  • 6 DB Hang Squat Cleans (50/35) 
  • 9 Atomic Sit Ups (25/15) 

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Endurance Work: Sprints 

  • 5 Sets x :10s ON – :50s Rest 

Pick any machine to complete this on and focus on HIGH power output

Do your best to recover in those :50s post sprint 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions