WOD: Saturday, April 10th, 2021 (Burpee Day 69)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded SHoulder Rotations – 10 Per side
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-game: 4 Rounds (12 Min Cap)

• (9/7) Calorie Row/Bike/Runner 
• 5 Shoulder To Overhead (ascending weights)
• :15s Hanging Knee Raises 

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Workout: For Time 

15 – 12 – 9 

• Toes to Bar 
• Shoulder to Overhead (105/75) 

-Then-

• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

12 – 9 – 6 

• Toes 2 Bar 
• Shoulder to Overhead (115/85)

-Then- 

• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

9 – 6 – 3 

• Toes 2 Bar 
• Shoulder to Overhead (135/95) 

*CRX Weights: (115/85), (135/95), (155/105) 

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Cardio Option: For Time 

15 – 12 – 9 

• Toes to Bar 
• Burpee – Rage Balls (20/15)

-Then-

• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

12 – 9 – 6 

• Toes 2 Bar 
• Burpee – Rage Balls (20/15)

-Then- 

• (50/40) Calorie Row OR (40/30) Calorie Bike/Runner

-Then-

9 – 6 – 3 

• Toes 2 Bar 
• Burpee – Rage Balls (20/15)

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Strength & Accessory: Bench Press and Bench Dips 

4 Sets 

• 3 Bench Press (ascending weights)
• Max Effort Bench Dips 

*Rest until full recovery and then go again

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Core: 4 Rounds 

• 30 Mountain Climbers
• 30 Russian Twists (25/15)