WOD: Wednesday, April 6th, 2022 (Burpee Day 66)

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Deadlift (17 Minutes) 

• 3 Sets x 5 Reps @ 75% of 1RM 
• 2 Sets x 5 Reps @ 80% of 1RM 

*All sets must be touch n’ go

——————————————————————————————————–

Workout: Every 3 Minutes x 5 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike OR Runner 
• 6 Burpee-Pull Ups 

-in remaining time complete max reps of: 

• Hang Power Cleans (105/75) 

*Score is total number of hang power cleans accumulated across all 5 rounds 

*RX+: Max Hang Power Cleans (135/95) 

*CRX: 3 Burpee Bar/Ring MU / Max Hang Power Cleans (135/95) 

——————————————————————————————————–

Cardio Option: Every 3 Minutes x 5 Rounds 

• (18/15) Calorie Row OR (15/12) Calorie Bike OR Runner 
• 6 Burpee-Pull Ups 

-in remaining time complete max reps of: 

• American KB Swings (24K/16K)

——————————————————————————————————–

Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations