WOD: Saturday, April 16th, 2022 (Burpee Day 76)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Hang Power Cleans (ascending weights)
  • :15s Hollow Hold 

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Workout: 2 Rounds 

  • 800 Meter Run 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 30 Hang Power Cleans (115/85) 
  • 20 Alternating Med-Ball Box Step Ups (20/14)(24”/20”) 

*RX+ : 30 Hang Power Cleans (155/105) 

*CRX: 30 Hang Power Cleans (155/105) / 20 Alt Pistol Squats 

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Cardio Option: 2 Rounds 

  • 800 Meter Run 
  • 40 Weighted Ab-Mat Sit Ups (20/14) 
  • 30 Burpee-Rage Balls (20/15) 
  • 20 Alternating Med-Ball Box Step Ups (20/14)(24”/20”) 

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Strength Work: Bench Press 

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

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • 30 DB Side Bends