WOD: Sunday, April 25th, 2021 (Burpee Day 84)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • PVC Pass Through – 10 SLOW Reps 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 150 Meter Row OR 300 Meter Bike 
  • 3 Power Snatches (ascending weights)
  • :15s Wall Sit 

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Workout: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

10 Rounds 

  • 30 Double Unders
  • 15 Wall Balls (20/14) 
  • 5 Power Snatches (105/75) 

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

10 Rounds 

  • 30 Double Unders
  • 15 Wall Balls (20/14) 
  • 10 American KB Swings (24k/16k) 

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Strength: Tempo Bench Press 

  • 5 Sets x 4 Reps 

Tempo= 33×1

*:03s on the way down, :03 Pause at chest, No tempo on the way up, :01s Tempo at the lockout

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations