WOD: Saturday, April 2nd, 2022 (Burpee Day 62)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 5 Hang Power Cleans (ascending weights)
• :10s Chin over bar OR ring row hold 

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Workout: For Time 

• Buy In: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

10 – 8 – 6 – 4 – 2 

• Strict Pull Ups 

20 – 16 – 12 – 8 – 4 

• Hang Power Cleans (115/85) 

-Then- 

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

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Cardio Option: For Time 

• Buy In: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then-

10 – 8 – 6 – 4 – 2 

• Strict Pull Ups 

20 – 16 – 12 – 8 – 4 

• American KB Swings (24K/16K) 

-Then- 

• Buy Out: 1000 Meter Row / 800 Meter Run / 2400 Meter Bike 

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Strength Work: Bench Press 

• 3 Sets x 5 Reps @ 70% of 1RM 
• 2 Sets x 5 Reps @ 75% of 1RM 

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Core: 4 Rounds 

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