WOD: Friday, April 30th, 2021 (Burpee Day 89)

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Warm-up: Group Dynamic 

  • Jumping jacks – 30 Reps
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: EMOM x 9 Minutes 

  • Minute 1: 100 Meter Run
  • Minute 2: 5 Sumo Deadlift High Pulls (ascending weights)
  • Minute 3: 5 Lateral Pogo Burpees 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 
  • 10 Sumo Deadlift High Pulls (95/65) 

-In the remaining time, max reps of:

Rds 1, 3, & 5: Max Med-Ball Push Press to target (20/14)(10”/9”)

Rds 2, 4, & 6: Max Double Unders 

*Two scores for today – one for the med balls and one for the DU

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 
  • 15 Rage Balls (20/15)

-In the remaining time, max reps of:

Rds 1, 3, & 5: Max Med-Ball Push Press to target (20/14)(10”/9”)

Rds 2, 4, & 6: Max Double Unders 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions