WOD: Sunday, April 10th, 2022 (Burpee Day 70)

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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 

  • 100 Meter Run 
  • 5 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

  • 800 Meter Run 

-Into-

2 Rounds 

  • 18 Thrusters (95/65) 
  • 18 Pull Ups 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 9 Thrusters (115/85) 
  • 9 Pull Ups 

*CRX: 

  • 2 Rounds (18 Thruters (105/75) / 18 Pull Ups) 
  • 2 Rounds (9 Thrusters (135/95) / 6 Bar/Ring Muscle Ups) 

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Cardio Option: For Time 

  • 800 Meter Run 

-Into-

2 Rounds 

  • 18 Atomic Sit Ups (25/15)
  • 18 Pull Ups 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 9 Atomic Sit Ups (25/15)
  • 9 Pull Ups 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15)
  • 30 DB Side Bends (50/35)