WOD: Tuesday, April 4th, 2023 (Burpee Day 65)

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Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*If you plan on rope climbing, toss some in! 

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Workout: For Time 

4 Rounds

  • 400 Meter Med-Ball Run (20/14) 
  • 12 Shoulder To Overhead (ascending weights)
  • 3 Rope Climbs 

Rd1: (95/65) / Rd2: (115/85) / Rd3: (135/95) / Rd4: (155/105) 

*Rope Climb Scaling Options:

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

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Cardio Option: For Time 

4 Rounds 

  • 400 Meter Med-Ball Run (20/14) 
  • 21 Rage Balls (20/15) 
  • 3 Rope Climbs 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations