WOD: Friday, April 16th, 2021 (Burpee Day 75)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Jerk (15 Minutes) 

• Establish a new 1 Rep Max 

*Last test day of the week, be aggressive! 

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Workout: 3 Intervals (4 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

• 8 Box Jump Overs (24”/20”)
• 8 Shoulder to Overhead (105/75) 

*3 separate scores, one for each interval

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Cardio Option: 3 Intervals (4 Minutes ON / :90s OFF) 

• Buy In: 200 Meter Run 

-In remaining time, AMRAP of:

• 8 Box Jump Overs (24”/20”)
• 12 Rage Balls (20/15) 

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Core: 5 Rounds 

• 15 GHD SIt Ups 
• 15 GHD Back Extensions