WOD: Friday, April 15th, 2022 (Burpee Day 75)

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Warm-up: Group Dynamic

  • Squat – Lunge Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of Alt Lunges
  • Samson Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

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

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 – 8 – 12 – 16 – 12 – 8 – 4 

  • Deadlifts (185/115) 

1 – 2 – 3 – 4 – 3 – 2 – 1 

  • Rope Climbs 

-Then-

  • Buy Out: 800 Meter Run 

*RX+: 13 ft Rope 

*CRX: Legless Rope Climbs 

Rope Climb Modification:

  • Rope Ascents (2 – 4 – 6 – 8 – 6 – 4 – 2)
  • Strict Pull Ups (3 – 6 – 9 – 12 – 9 – 6 – 3) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

8 – 16 – 24 – 36 – 24 – 16 – 8 

  • KB Swings (24K/16K) 

1 – 2 – 3 – 4 – 3 – 2 – 1 

  • Rope Climbs 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions