WOD: Wednesday, April 27th, 2022 (Burpee Day 87)

Warm-up: Group Dynamic

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

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Strength: Deadlift (17 Minutes) 

• 2 Sets x 2 Reps @ 92% of 1RM 
• 2 Sets x 1 Rep @ 95% of 1RM 

*Touch n’ go for 2 sets x 2 Reps 

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Workout: 4 Rounds 

• 200 Meter Run 
• 36 Ab-Mat Sit Ups 
• 12 Power Cleans (115/85) 
• 3 Rope Climbs 

Rope Climb Modifications:

• Rope Ascents (6 Reps) 
• Strict Pull Ups (9 Reps) 

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Cardio Option: 4 Rounds 

• 200 Meter Run 
• 36 Ab-Mat Sit Ups 
• 18 Russian KB Swings (24K/16K) 
• 3 Rope Climbs 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations