WOD: Saturday, April 9th, 2022 (Burpee Day 69)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Bike/Runner 
• 3 Snatches (ascending weights) 
• :10s HS Hold OR Plank on hands 

*Snatches can be power or squat (athletes choice)

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Workout: Ladder x 21 Minutes 

• Buy In: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then in remaining time complete:

2, 4, 6, 8, 10, 12, 14, 16, 28, 20, 22, etc… 

• Handstand Push Ups 
• Snatches (105/75) 
• 24 Double Unders 

*Score is last full round completed + partial reps 

*Snatches can be squat or power (athletes choice) 

*CRX: Strict HSPU / Snatches (135/95) 

*Workout Flow: 2, 2, 24 / 4, 4, 24 / 6, 6, 24 / 8, 8, 24/ etc…

*HSPU Scaling options:

• Plyo Box HSPU 
• Hand Release Push Ups 
• Med-Ball Push Press 

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Cardio Option: Ladder x 21 Minutes 

• Buy In: 1K Meter Row / 800 Meter Run / 2400 Meter Bike 

-Then in remaining time complete:

2, 4, 6, 8, 10, 12, 14, 16, 28, 20, 22, etc… 

• Handstand Push Ups 
• Alt DB Snatches (50/35) 
• 24 Double Unders 

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Strength Work: Bench Press 

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

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings