WOD: Tuesday, April 13th, 2021 (Burpee Day 72)

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 (12 Min Cap)

• 100 Meter Run 
• 3 Power Snatches (ascending weights)
• :15s Hollow Hold 

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Workout: For Time 

• 800 Meter Run 

-Into-

3 Rounds 

• 18 Ab-Mat Sit Ups 
• 12 Med-Ball Step Ups (20/14)
• 6 Power Snatches (115/85) 

-Then-

• 800 Meter Run 

-Into-

3 Rounds 

• 6 Power Snatches (115/85)
• 12 Med-Ball Step Ups (20/14)
• 18 Ab-Mat Sit Ups 

*Rx Height: (24”/20”)

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Cardio Option: For Time 

• 800 Meter Run 

-Into-

3 Rounds 

• 18 Ab-Mat Sit Ups 
• 12 Med-Ball Step Ups (20/14)
• 12 DB Snatches (50/35)

-Then-

• 800 Meter Run 

-Into-

3 Rounds 

• 12 DB Snatches (50/35)
• 12 Med-Ball Step Ups (20/14)
• 18 Ab-Mat Sit Ups 

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Skill Work: Double Unders 

• Beginner: Build upon the progress you made last week
• Intermediate: Mini Flight simulator 

5-10-15-20-25-30-25-20-15-10-5 

• Advanced: Flight Simulator 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

*Double unders must be unbroken on the flight simulator

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Core: 4 Rounds

• 10 Weighted Hanging Knee Raises (15/10)
• 30 Mountain Climbers