WOD: Saturday, April 17th, 2021 (Burpee Day 76)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, butt kicks, lateral hops 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Hang Power Snatches (ascending weights)
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• Buy In: 500 Meter Wall-Ball Run (20/14)

-Then-

5 Rounds 

• 5 Hang Power Snatches (115/85)
• 10 Toes 2 Bar 
• 35 Double Unders 

-Then-

• Buy Out: 500 Meter Wall-Ball Run (20/14) 

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Cardio Option: For Time 

• Buy In: 500 Meter Wall-Ball Run (20/14)

-Then-

5 Rounds 

• 10 American KB Swings (24k/16k)
• 10 Toes 2 Bar 
• 35 Double Unders 

-Then-

• Buy Out: 500 Meter Wall-Ball Run (20/14) 

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Strength: Bench Press and Planks 

• 10 – 8 – 6 – 4 – 2 Reps 

*Between sets complete:

• 30 second plank on hands 

Start light and add weight every round. Last two should be on the heavy side. 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15)
• 20 Reach the ceilings