WOD: Monday, April 26th, 2021 (Burpee Day 85)

Warm-up: Group Dynamic 

  • Cat Camels – 10 SLOW Reps 
  • Toe Touches – 10 SLOW Reps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap)

  • 100 Meter Run 
  • 5 Deadlifts (ascending weights)
  • :10s Chin over bar hold 

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Workout: For Time 

  • 400 Meter Run 

-Into-

2 Rounds 

  • 12 DB Hang Clean and Jerks (50/35)
  • 8 Deadlifts (225/155) 
  • 6 Strict Pull Ups 

-Then-

  •  400 Meter Run 

-Into-

2 Rounds 

  • 10 DB Hang Clean and Jerks (50/35)
  • 6 Deadlifts (225/155) 
  • 4 Strict Pull Ups 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 8 DB Hang Clean and Jerks (50/35)
  • 4 Deadlifts (225/155)  
  • 2 Strict Pull Ups 

*CRX: Bar Muscle Ups (4 – 3 – 2)

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Cardio Option: For Time 

  • 400 Meter Run 

-Into-

2 Rounds 

  • 12 DB Hang Clean and Jerks (50/35)
  • 12 KB Deadlifts (24k/16k) 
  • 6 Strict Pull Ups 

-Then-

  •  400 Meter Run 

-Into-

2 Rounds 

  • 10 DB Hang Clean and Jerks (50/35)
  • 10 KB Deadlifts (24k/16k) 
  • 4 Strict Pull Ups 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 8 DB Hang Clean and Jerks (50/35)
  • 8 KB Deadlifts (24k/16k) 
  • 2 Strict Pull Ups 

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 Bicycle Crunches