WOD: Wednesday, April 21st, 2021 (Burpee Day 80)

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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: EMOM x 9 Minutes 

  • Minute 1: 100 Meter Run 
  • Minute 2: 6 Alt Front Rack Lunges (ascending weights)
  • Minute 3: 3 Strict Pull Ups + :10s Chin over Bar Hold 

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Workout: AMRAP x 21 Minutes 

  • 300 Meter Run
  • 21 Ab-Mat Sit Ups 
  • 14 Alternating Front Rack Lunges (95/65)
  • 7 Pull Ups 

*RX+: 7 Chest 2 Bar Pull Ups / FRL (105/75)

*CRX: 3 Bar Muscle Ups / FRL (115/85) 

*Machine Sub: 400 Meter Row OR 900 Meter Bike 

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Cardio Option: AMRAP x 21 Minutes 

  • 300 Meter Run
  • 21 Ab-Mat Sit Ups 
  • 14 Alternating Weighted Lunges (24k/16k) 
  • 7 Pull Ups 

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Core: 4 Rounds 

  • 30 Scissor Kicks 
  • 30 Bicycle Crunches