WOD: Wednesday, April 20th, 2022 (Burpee Day 80)

Warm-up: Group Dynamic

• Glute Bridges – 10 SLOW Reps w/ :01s pause
• Bird Dogs w/ :03s pause – 10 SLOW Reps (5 Per side) 
• Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Strength: Deadlift (17 Minutes) 

• 3 Sets x 3 Reps @ 85% of 1RM 
• 2 Sets x 3 Reps @ 90% of 1RM 

*Try to maintain touch n’ go for all 5 sets 

——————————————————————————————————–

Workout: For Time 

• (24/21) Calorie Row OR (21/18) Calorie Bike 
• 21 Thrusters (75/55) 
• 21 Pull Ups 

-Rest 1 Minute- 

• (18/15) Calorie Row OR (15/12) Calorie Bike 
• 15 Thrusters (95/65) 
• 15 Pull Ups 

-Rest 1 Minute-

• (12/9) Calorie Row OR (9/6) Calorie Bike 
• 9 Thrusters (115/85) 
• 9 Pull Ups 

*Score is total time to complete full workout including rest

*Scale Thruster weights to be able to finish in 1-2 Sets each bar

——————————————————————————————————–

Cardio Option: For Time 

• (24/21) Calorie Row OR (21/18) Calorie Bike 
• 21 Atomic Sit Ups (25/15)
• 21 Pull Ups 

-Rest 1 Minute- 

• (18/15) Calorie Row OR (15/12) Calorie Bike 
• 15 Atomic Sit Ups (25/15)
• 15 Pull Ups 

-Rest 1 Minute-

• (12/9) Calorie Row OR (9/6) Calorie Bike 
• 9 Atomic Sit Ups (25/15)
• 9 Pull Ups 

——————————————————————————————————–

Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)