WOD: Sunday, April 11th, 2021 (Burpee Day 70)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs – 10 SLOW Reps (5 Per side) 
  • Couch Stretch – 1 Minute per side 

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Pre-game: 3 Rounds (12 Min Cap)

  • 1 Minute Row/Bike/Runner 
  • 5 Back Squats (ascending weights)
  • :10s Chin over Bar Hold 

*Back Squats come from the floor 

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Workout: 3 Rounds (6 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 

-Then, In remaining time AMRAP of: 

  • 2 Strict Pull Ups 
  • 4 Double Push Up Burpees
  • 8 Back Squats (115/85) 

*3 Seperate scores, one for each amrap 

*1 Double Push Up Burpee Rep= 1 Push Up + 1 Burpee

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Cardio Option: 3 Rounds (6 Minutes ON / :90s OFF) 

  • Buy In: 250 Meter Row/ 200 Meter Run/ 600 Meter Bike 

-Then, In remaining time AMRAP of: 

  • 2 Strict Pull Ups 
  • 4 Double Push Up Burpees
  • 8 DB/KB Goblet Squats (24k/16k)

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Core: 4 Rounds

  • 30 Flutter Kicks 
  • 30 Scissor Kicks