WOD: Wednesday, April 13th, 2022 (Burpee Day 73)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• 3 Sets x 3 Reps @ 82% of 1RM 
• 2 Sets x 3 Reps @ 87% of 1RM 

*All sets must be touch n’ go reps 

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Workout: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 9 Box Jump Overs (24”/20”)

-In remaining time complete max reps of: 

• Rounds 1 and 3: Max Clean and Jerks (115/85) 
• Rounds 2 and 4: Max Single Arm DB Devils Press (50/35) 

*Two separate scores: One for both rounds of C&J and one for DP

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 9 Box Jump Overs (24”/20”)

-In remaining time complete max reps of: 

• Rounds 1 and 3: Max Atomic Sit Ups (25/15)  
• Rounds 2 and 4: Max Single Arm DB Devils Press (50/35) 

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Core: 4 Rounds 

• 20 Alternating Single Leg V-Ups 
• 40 Flutter Kicks