WOD: Thursday, April 7th, 2022 (Burpee Day 67)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 5 Overhead Squats (ascending weights) 

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Workout: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

  • 25 Overhead Squats (75/55)
  • 25 Box Jump Overs (24”/20”)

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

  • 20 Overhead Squats (95/65)
  • 20 Box Jump Overs (24”/20”)

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

  • 15 Overhead Squats (105/75)
  • 15 Box Jump Overs (24”/20”)

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Cardio Option: For Time 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

  • 50 DB Goblet Squats (50/35)
  • 25 Box Jump Overs (24”/20”)

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

  • 40 DB Goblet Squats (50/35)
  • 20 Box Jump Overs (24”/20”)

-Then-

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Into-

  • 30 DB Goblet Squats (50/35)
  • 15 Box Jump Overs (24”/20”)

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Core: 4 Rounds 

  • 20 Bicycle Crunches 
  • :40s Tuck Hold