WOD: Tuesday, April 19th, 2022 (Burpee Day 79)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 3 Power Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

2 Rounds 

• 15 Box Jumps (24”/20”)
• 12 Toes 2 Bar 
• 9 Power Cleans (115/85) 

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds 

• 12 Box Jumps (24”/20”)
• 9 Toes 2 Bar 
• 6 Power Cleans (135/95) 

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds 

• 9 Box Jumps (24”/20”)
• 6 Toes 2 Bar 
• 3 Power Cleans (155/105) 

*CRX: Barbell Weights (135/95), (155/105), (185/115) 

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Cardio Option: For Time 

2 Rounds 

• 15 Box Jumps (24”/20”)
• 12 Toes 2 Bar 
• 15 American KB Swings (24K/16K) 

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds 

• 12 Box Jumps (24”/20”)
• 9 Toes 2 Bar 
• 12 American KB Swings (24K/16K) 

-Then-

• 500 Meter Row / 400 Meter Run / 1200 Meter Bike 

-Then-

2 Rounds 

• 9 Box Jumps (24”/20”)
• 6 Toes 2 Bar 
• 9 American KB Swings (24K/16K) 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks