WOD: Sunday, April 2nd, 2023 (Burpee Day 63)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 100 Meter Run 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: 2 Intervals (9 Min ON / 2 Min OFF) 

  • Buy In: 300 Meter DB/KB Farmers Carry (24K/16K)(50/35)

-Then in remaining time AMRAP of: 

  • 25 Double Unders 
  • 5 Hang Power Cleans (135/95) 
  • 5 Handstand Push Ups 

*Two Scores – Rounds + Reps for each interval

*HSPU Scaling Options: 

  • Plyo Box HSPU (5 Reps) 
  • Hand Release Push Ups (10 Reps) 
  • Med-Ball Push Press (15 Reps) 

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Cardio Option: 2 Intervals (9 Min ON / 2 Min OFF) 

  • Buy In: 300 Meter DB/KB Farmers Carry (24K/16K)(50/35)

-Then in remaining time AMRAP of: 

  • 25 Double Unders 
  • 10 Russian KB Swings (24K/16K) 
  • 5 Handstand Push Ups 

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Core: 5 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold