WOD: Tuesday, April 12th, 2022 (Burpee Day 72)

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 3 Power Snatches (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 300 Meter Run 

-Into-

10 – 8 – 6 – 4 – 2 

• Power Snatches (105/75) 
• Toes 2 Bar 

-Then-

• 500 Meter Run 

-Into-

20 – 16 – 12 – 8 – 4 

• Alt DB Power Snatches (50/35) 
• Ab-Mat Sit Ups 

-Then-

• 300 Meter Run   

*If Raining sub: 

• 350 Meter Row (for 300’s) and 650 Meter Row (for 500) 
• 900 Meter Bike (for 300’s) and 1500 Meter Bike (for 500)  

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Cardio Option: For Time 

• 300 Meter Run 

-Into-

10 – 8 – 6 – 4 – 2 

• Burpee-Rage Balls (20/15) 
• Toes 2 Bar 

-Then-

• 500 Meter Run 

-Into-

20 – 16 – 12 – 8 – 4 

• Alt DB Power Snatches (50/35) 
• Ab-Mat Sit Ups 

-Then-

• 300 Meter Run   

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Accessory Work: Double Unders 

• Beginners: Work on linking reps together 
• Intermediate: Mini Flight Simulator 
• Advanced: Flight Simulator 

Mini Flight Sim: 5-10-15-20-25-30-35-30-25-20-15-10-5 

Reg Flight Sim: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 

*All reps must be unbroken to advance

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• :30s 6-Inch Hold