WOD: Thursday, April 15th, 2021 (Burpee Day 74)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Cat-Camel – 10 SLOW Reps
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner
• 5 Deadlifts (ascending weights)
• 3 Strict Pull Ups 

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Workout: For Time 

2 – 4 – 6 – 8 – 10

• Deadlifts (205/135) 
• Burpees Over Bar 
• Pull Ups 

-Then-

• 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run 

-Then-

10 – 8 – 6 – 4 – 2 

• Deadlifts (205/135)
• Burpees Over Bar
• Pull Ups 

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Cardio Option: For Time 

2 – 4 – 6 – 8 – 10 

• Russian KB Swings (24k/16k) x 2 
• Burpees Over KB
• Pull Ups 

-Then-

• 1000 Meter Row/ 2400 Meter Bike/ 800 Meter Run 

-Then-

10 – 8 – 6 – 4 – 2 

• Russian KB Swings (24k/16k) x 2
• Burpees Over KB
• Pull Ups 

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Skill Work: Toes 2 Bar 

• Beginner: Work on linking 2-3 Reps at a time OR working to a target
• Intermediate: EMOM x 5-8 Minutes of 5 Unbroken Toes 2 Bar 
• Advanced: EMOM 5-8 Minutes, ever :30s complete 5 Unbroken TTB

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Core: 4 Rounds 

• 10 Banded Paloff Presses
• 10 Banded Rotations