WOD: Thursday, April 28th, 2022 (Burpee Day 88)

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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 

  • 150 Meter Row / 100 Meter Run / 300 Meter Bike 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • 18 Box Jumps (24”/20”)
  • 12 Sumo Deadlift High Pulls (105/75) 
  • 9 Toes to Bar 

-Then-

  • 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike 

-Then-

3 Rounds 

  • 24 Med-Ball Jump Squats (20/14) 
  • 18 Alt DB Single Arms Devils Press (50/35)
  • 9 Toes to Bar 

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Cardio Option: For Time 

3 Rounds 

  • 18 Box Jumps (24”/20”)
  • 18 KB Sumo Deadlift High Pulls (24K/16K)
  • 9 Toes to Bar 

-Then-

  • 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike 

-Then-

3 Rounds 

  • 24 Med-Ball Jump Squats (20/14) 
  • 18 Alt DB Single Arms Devils Press (50/35)
  • 9 Toes to Bar 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings