WOD: Wednesday, April 28th, 2021 (Burpee Day 87)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway
  • 5 Hang Power Snatches (ascending weights)
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

3 Rounds 

  • 200 Meter Run 
  • 8 Hang Power Snatches (95/65) 
  • 8 Handstand Push Ups 

-Then-

  • 400 Meter Run

-Then-

3 Rounds 

  • 8 Handstand Push Ups 
  • 8 Hang Power Snatches (95/65)
  • 200 Meter Run 

*CRX: 8 Hang PS (115/85) / 8 Strict Handstand Push Ups 

*Handstand Push Up Modification: 12 Hand Release Push Ups 

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Cardio Option: For Time 

3 Rounds 

  • 200 Meter Run 
  • 16 American KB Swings (24k/16k)
  • 8 Handstand Push Ups 

-Then-

  • 400 Meter Run

-Then-

3 Rounds 

  • 8 Handstand Push Ups 
  • 16 Hang Power Snatches (24k/16k)
  • 200 Meter Run 

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Core: 4 Rounds 

  • 20 Alternating Single Leg V-Ups 
  • 20 V-Ups