WOD: Wednesday, April 5th, 2023 (Burpee Day 66)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps
• Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• Sets 1-3: 5 Reps each @60% of 1RM 
• Sets 4 and 5: 3 Reps each @70% of 1RM

*Sets should be done as touch n’ go

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Workout:  Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 10 Sumo Deadlift High Pulls (75/55) 
• 10 Toes to Bar 

-In remaining time complete:

• Max Calorie Row / Bike / Ski 

*Score is total # of calories completed across all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 200 Meter Run 
• 15 American KB Swings (24K/16K) 
• 10 Toes to Bar 

-In remaining time complete:

• Max Calorie Row / Bike / Ski 

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Core: 5 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold