WOD: Thursday, April 22nd, 2021 (Burpee Day 81)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Glute/Hamstring Bridges – 10 SLOW Reps w/ Pause at top
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner
• 5 Hang Power Cleans (ascending weights) 
• :15s Plank On Hands 

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Workout: 2 Parts

Part A – 12 Min AMRAP 

• (12/9) Calorie Row/Bike/Runner 
• 6 Hang Power Cleans (125/90)
• 6 Burpees Over Bar 

-Rest 2 Minutes-

Part B – Strength OR Endurance Option 

Strength Option

• 6 Minutes to establish a 1 Rep Max Power Clean

OR 

Endurance Option 

For Time 

• (20/16) Calorie Row/Bike/Runner
• 10 Burpees Over Bar 
• (20/16) Calorie Row/Bike/Runner

*2 Scores – One for Part A and either a weight for Part B OR a Time for Part B 

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Cardio Option: 2 Parts

Part A – 12 Min AMRAP 

• (12/9) Calorie Row/Bike/Runner 
• 12 Russian KB Swings (24k/16k)
• 6 Burpees Over Bar 

-Rest 2 Minutes-

Part B – For Time 

• (20/16) Calorie Row/Bike/Runner
• 10 Burpees Over Bar 
• (20/16) Calorie Row/Bike/Runner

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Core: 5 Rounds 

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